Hypertension, or high blood pressure, is a serious health condition that puts people at high risk for developing heart disease, kidney disease and stroke. Diet and body weight are the two major influences on the development of hypertension. The American Heart Association recommends limiting dietary sodium, increasing dietary potassium, limiting alcohol and maintaining a healthy body weight to prevent and treat this life-threatening condition.
Daily Sodium
Most Americans eat excessive amounts of salt. Common dietary culprits are restaurant foods, snack foods and canned goods. In fact, most of the food items that are available to us prepared or packaged are flavored with high levels of salt to increase palatability. The Institute of Medicine recommends limiting salt to between 1500 and 2300 mg per day, which is about a teaspoonful.
The DASH diet can be an effective way to reduce sodium intake and consume a healthy, well-balanced diet. As part of the DASH diet plan, eat plenty of fresh fruits, vegetables, whole grains and low-fat dairy. Also, when using packaged and prepared food items, check the label for sodium content. It can also help to dine out less and prepare more dishes at home, since you'll be able to monitor exactly how much salt is going into the food you eat. Season your food using herbs and spices, rather than salt.
Potassium
Research published by the American Heart Association indicates that increased potassium intake has been associated with improved hypertension. Therefore, incorporating foods that are good sources of potassium may help hypertensive individuals. Choose citrus fruits, tomatoes and tomato sauce, bananas, raisins, strawberries, peas, beans, turkey, salmon, sweet potatoes, white potatoes, yogurt, clams or spinach.
Alcohol
Alcohol consumption has been associated with the development of hypertension in women and men, as well as liver disease, diabetes, cancer and stroke. The 2010 Dietary Guidelines for Americans recommends low to moderate alcohol consumption. This is defined as no more than one drink per day for women and no more than two drinks per day for men, not to exceed three drinks in a day for women or four drinks in a day for men. One drink equals 12 fluid oz. of beer, 5 fluid oz. of wine, or 1.5 fluid oz. of liquor.
Body Weight
Eating a healthy diet can help you reach and maintain a body weight that is appropriate for your age and height, reducing your risk for hypertension. Losing weight, if you need to, can also help. The University of Missouri-Columbia School of Health Professionals notes that a weight loss of just 5 to 10 percent can be beneficial to your health, improving hypertension, as well as diabetes, insulin resistance and your risk for osteoarthritis.
Exercise
Getting enough exercise each week is important, too, if you're trying to keep yourself at a healthy weight. The American College of Sports Medicine suggests moderately intense cardio for 30 minutes, five days per week to maximize heath benefits. Moderately intense exercise is being active enough to increase your heart rate and break a sweat. Remember to always consult your doctor before beginning a new exercise regimen.
References
- American Heart Association: Dietary Approaches to Prevent and Treat Hypertension
- The Institute of Medicine: Dietary reference intakes of water, potassium, sodium chloride and sulfate
- The DASH Diet
- The American Heart Association: Protective Effect of Dietary Potassium
- Dietary Guidelines for Americans 2010
- University of Missouri-Columbia: Health Benefits of Intentional Weight Loss
