Obesity is a risk factor for developing hypertension, or high blood pressure. Diet and exercise can significantly reduce high blood pressure levels. If you don't have high blood pressure but have a family history of hypertension, following a healthy diet plan can still reduce your chance of developing the disease. Hypertension is often asymptomatic, but left untreated it can lead to stroke or heart disease. High blood pressure affects about 33 percent of the population, according to the National Heart and Lung Institute. Consult with your physician prior to starting any new diet plan.
DASH Diet
Dietary Approaches to Stop Hypertension, or the DASH diet, is a well known plan promoted by the National Heart Lung and Blood Institute, NHBLI. The DASH diet is low in sodium and sugar and high in fiber and whole grains. In an article published in the April 2008 issue of "Archives of Internal Medicine," Dr. Teresa Fung wrote that the DASH diet not only lowered blood pressure, it was also especially effective for the long-term prevention of stroke and coronary heart disease in women.
Low Sodium Diet
According to the U.S. Centers for Disease Control, all Americans, but especially those with high blood pressure, should limit their daily intake of sodium to under 2,300 mg. But if you have hypertension, you should consume no more than 1,500 mg of sodium each day, according to the CDC. The CDC recommends consuming potassium-rich foods, increasing the consumption of fruits and vegetables, limiting the consumption of processed or packaged foods and removing salt shakers from the dinner table.
AHA Nutrition Diet
In 2006, the American Heart Association published its Diet and Lifestyle Goals for Cardiovascular Disease Risk Reduction. To achieve and maintain normal blood pressure rates, the AHA recommends that you reduce calories and increase activity. The AHA diet is low in fat, sodium and sugar. The AHA recommends consuming at least two servings of fish each week and increasing the amounts of high-fiber, whole grain foods eaten daily.
References
- NHLBI: High Blood Pressure
- "Archives of Internal Medicine"; Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women; Teresa T. Fung, ScD; April 2008
- CDC: High Blood Pressure
- Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement from the American Heart Association Nutrition Committee; Alice H. Lichtenstein, D.Sc.; July 2006
