Hypertension means high blood pressure. Blood pressure depends on factors as the condition of your arteries and the amounts of sodium and water in your body. Hypertension increases the odds of developing heart disease and having a stroke. Fortunately, it can usually be controlled by medications and a well-considered diet.
Whole Grains
Whole grain foods include oatmeal, whole cornmeal, brown rice, cracked wheat and whole-wheat flour. Refined grains such as white bread, white rice and white flour do not count. In July 2009, Alan J. Flint and colleagues reported in the "American Journal of Clinical Nutrition" a study of more than 80,000 men followed over 18 years. The more whole grains they consumed, the researchers found, the lower their chance of developing hypertension.
Fruits and Vegetables
A heavy dose of fruits and vegetables is a mainstay of dietary recommendations for hypertensive patients. A study published by DO McCall and colleagues in April in the medical journal "Circulation" found that in hypertensive patients, higher amounts of fruit and vegetable consumption led to changes suggesting better cardiovascular health. For a 2,000-calorie-a-day diet, four to five servings of fruits and four to five servings of vegetables each day are appropriate.
Lean Meats
A diet low in animal fats can help keep blood pressure down. If a vegetarian diet is not for you, you can still reduce your fat intake by choosing leaner meats. Skinless chicken is a good choice, as are fish, pork tenderloin, boiled ham and lean beef such as flank steak.
Potassium-Rich Foods
To limit hypertension, it is best to avoid high levels of sodium. Less commonly known is that potassium should also be a big consideration. It can, to an extent, mitigate the effects of sodium, according to the Mayo Clinic. It helps to control the body's water balance. Though potassium supplements are widely available in pill form, you can get all you need from dietary sources. Foods high in potassium include apricots, bananas, cantaloupe, canned tuna, turkey, carrots, spinach, beans and dry nuts.
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