Blood pressure is the force or pressure that your blood exerts on your blood vessels as it moves through them. If this pressure increases significantly, it can lead to high blood pressure, or hypertension. According to the National Heart, Lung and Blood Institute, approximately 1 in 3 adults in the United States has hypertension.
Implications
Chronic high blood pressure can damage your arteries as well as your major organs. If you do not control your blood pressure, it can lead to a variety of complications, including heart attack, stroke, aneurysm, heart failure and kidney failure. Hypertension can also cause memory problems and confusion. One of the best ways to lower your blood pressure is to follow a healthy eating plan. The Dietary Approaches to Stop Hypertension, or DASH, eating plan has been shown to be an effective way to lower your blood pressure.
Salt
The fluid in your body contains a delicate balance of electrolytes that helps your body function properly. When you eat too much sodium, your body retains water in an effort to maintain this balance. The retention of water increases the volume of your blood and can contribute to high blood pressure. In order to prevent this process, you should reduce the amount of sodium you eat. MayoClinic.com recommends restricting your daily sodium intake to no more than 2,300 mg. If you already have heart disease, restrict sodium to 1,500 mg per day.
Fat
Eating too much fat can increase your triglyceride levels. High triglyceride levels can contribute to the development of plaque on your arteries, a condition called atherosclerosis. Atherosclerosis can increase your blood pressure as well as your risk for heart disease. If you have high blood pressure, your total fat intake should be limited to approximately 25 percent of your daily calories. Saturated fat should only contribute 7 percent of these calories, and trans fat should be completely eliminated.
DASH Basics
The DASH diet provides specific recommendations for each of the different food groups. When following the DASH diet, the basis of your diet, or 7 to 8 servings, should consist of whole grains. Whole grains offer fiber and a variety of vitamins and minerals. You should also be eating 4 to 5 servings each of fruits and vegetables every day. Eating 6 or fewer servings of lean meat, poultry and fish can provide you with adequate protein. Limit low-fat dairy intake to 2 to 3 servings per day. The DASH diet also recommends consuming 4 to 5 servings of nuts, seeds and beans each week. Sweets are allowed on the DASH diet but limited to 5 or fewer servings per week. When eating sweets, choose the low-fat varieties whenever possible.
Considerations
It is vital to make changes in your eating habits to help reduce your blood pressure, but exercise can also play an important role. Exercise helps lower your blood pressure by promoting weight loss and helping you use excess calories as energy. The DASH diet recommends engaging in moderate exercise for 30 to 40 minutes each week. If diet and exercise do not lower your blood pressure enough, your doctor may also prescribe medications. If you are given medications, you should continue to follow a healthy diet and engage in a regular exercise routine.
