Your blood pressure is determined by two factors: the amount of blood your heart pumps and the resistance in your arteries. Hypertension, medically referred to as high blood pressure, occurs when the force of pressure that blood exerts on your arteries increases. One of the most popular diet approaches to reduce high blood pressure is a medical diet called the Dietary Approaches to Stop Hypertension, or DASH.
Sodium
One of the most important aspects of the DASH diet is a sodium limitation. Excess sodium triggers your body to retain water, which increases blood volume. Increased blood volume can lead to significant increases in blood pressure. The DASH diet recommends consuming no more than 2,300mg of sodium per day, although the National Heart, Blood and Lung Institute says that limiting sodium to less than 1,500mg per day has a better effect on blood pressure.
Fat
Another focus of the DASH diet is a limitation of total fat, saturated fat and trans fats. These types of fats contribute to increased levels of triglycerides in your bloodstream. Excess triglycerides accumulate on the inner walls of your arteries, hindering proper blood flow and leading to high blood pressure. To lower your blood pressure, your total fat intake should be limited to no more than 30 percent of your daily calories. Saturated fat, which is found in full-fat dairy, fatty meats and processed foods, should be limited to no more than 7 percent of daily calories. Trans fat, which is commonly found in fried foods and commercially baked items, should be eliminated completely. Fat is an important aspect of a healthy diet, however, so you should not avoid it completely. Instead, fat should come from healthy sources such as nuts, seeds, fish, avocado and vegetable oils.
Fruits and Vegetables
When trying to lower your blood pressure, most of your food intake should be in the form of fruits and vegetables. Fruits and vegetables keep you full without providing excess calories and fat, which can contribute to increased blood pressure as well as weight gain. Fruits and vegetables also provide a variety of vitamins and minerals that help you body maintain proper physiological processes. You should aim for three to five servings each of fruits and vegetables every day.
Considerations
In many cases, proper nutrition can successfully lower your blood pressure. In some cases, however, nutrition changes are not enough and medications may be necessary. If you have high blood pressure, it is important to get regular screenings to determine if proper nutrition is working for you. If your blood pressure remains high, your doctor may recommend medication.
