To reduce high blood pressure, the National Heart Lung and Blood Institute, or NHLBI, recommends the DASH---Dietary Approaches to Stop Hypertension---eating plan and reducing sodium intake. The DASH eating plan emphasizes fruit, vegetables and low-fat dairy products while reducing saturated fat, total fat and cholesterol. It is rich in potassium, magnesium, calcium, protein and fiber. In DASH studies, those who reduced sodium to 1,500 mg lowered their blood pressure the most. This is the level recommended by the Institute of Medicine for most people. The DASH eating plan is also appropriate for heart disease and diabetes.
Grains
Grains are a major source of energy and fiber. The DASH eating plan recommends 6 to 8 servings a day. Select whole grains, as they are higher in fiber and nutrients. Look for whole wheat bread and rolls, whole wheat pasta, English muffins, pita bread, bagels cereals, grits, oatmeal, brown rice and unsalted pretzels and popcorn. A serving size would 1 slice of bread, 1 oz. dry cereal or ½ cup cooked rice, pasta or cereal. Cook rice, pasta and hot cereals without added salt and cut back on instant rice, pasta and cereal mixes.
Vegetables
The DASH eating plan includes four to five daily servings of vegetables, which are rich in potassium, magnesium and fiber. Potassium and magnesium both help lower blood pressure. Examples include broccoli, carrots, collards, green beans, green peas, lima beans, potatoes, spinach, squash, sweet potatoes and tomatoes. One cup raw leafy vegetables or ½ c raw or cooked vegetable or juice counts as a serving. To limit sodium, choose vegetables that are fresh, frozen or canned without salt.
Fruits
Fruits also provide potassium, magnesium and fiber. Aim for four to five servings a day. Nutrient-rich sources include apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries and tangerines. One medium fresh fruit, ¼ c. dried fruit or ½ c. fresh, frozen or canned fruit or juice is a serving. Fruits are naturally low in sodium.
Milk Products
The DASH eating plan recommends two to three daily servings of fat-free or low-fat milk or milk products. Dairy products are major sources of protein and calcium, which has been linked to both blood pressure and weight control. Examples include fat-free or 1% milk or buttermilk, fat-free, low-fat or reduced-fat cheese and fat-free or low-fat regular or frozen yogurt. Limit processed cheeses and cottage cheese, as they are high in sodium. A serving is 1 c. milk or yogurt or 1 ½ oz. cheese.
Meat, Poultry and Fish
Limit meat, poultry and fish to 6 oz. or less per day. Select lean cuts, such as loin or round for beef, center or loin for pork and white meat poultry. Trim visible fat, remove poultry skin and use low-fat cooking techniques like broiling, roasting, grilling or poaching. One egg counts as 1 oz.; limit egg yolks to 2 to 4 per week due to their high cholesterol content. Limit processed, cured, smoked and canned meats, which are high in sodium. Rinse canned tuna to remove some of the salt.
Nuts, Seeds and Legumes
Nuts, seeds and legumes are rich sources of energy, magnesium, protein and fiber. Include four to five servings per week. Examples include 1 ½ oz. almonds, hazelnuts, mixed nuts, peanuts or walnuts, ½ oz. sunflower seeds; 2 tbsp. peanut butter; or ½ c. cooked kidney beans, lentils, split peas or other legumes. Look for unsalted nuts and nut butters and frozen or dried beans cooked without salt.
Fats and Oils
The DASH eating plan limits total fat intake to 27% of daily calories, including fat in foods and cooking. For added fats or oils, limit servings to 2 to 3 per day. Examples include 1 tsp. soft margarine or vegetable oil, 1 tbsp. mayonnaise or 2 tbsp. salad dressing. Look for heart-healthy oils, such as canola, corn, olive or safflower, and fat-free, low-fat or light versions of mayonnaise and salad dressing.
