DASH (Dietary Approaches to Stop Hypertension) is recommended for those suffering from high blood pressure. The main goal of eating to lower pressure is to keep the arteries through which blood is pumped free of plaque while reducing the pressure around those arteries. This is done through a diet consisting mainly of fruits, vegetables, whole grains, low-dairy, nuts, beans, poultry and fish. Because of their potential to contribute to high blood pressure, sweets, salty foods and high-fat foods are limited.
Vegetables
Vegetables are important in a DASH diet because of their fiber, mineral and vitamin content. Minerals that are especially important are potassium, calcium and magnesium because deficiencies in these minerals may increase blood pressure. Potassium is important because it helps to balance the sodium/potassium fluid levels in the cells. When this fluid is too high in sodium, it can result in water retention--which causes pressure again the arteries, leading to high blood pressure. Vegetables that are particularly high in potassium are leafy greens, orange squashes and sweet potatoes.
Fruits
Like vegetables, fruits are high in fiber, minerals and vitamins. Because fiber can help clear cholesterol from the body, including fiber in the diet can help keep the arteries free of plaque. Eating the edible skin of fruits such as apples is recommended, as these skins are especially high in fiber. Fruits are also high in potassium, especially papayas, melons and bananas. Grapefruit, while high in fiber, should be eaten with caution, as it can interfere with some prescription medications.
Nuts, Seeds and Beans
Nuts are high in potassium, magnesium, fiber and protein. Certain nuts and beans, such as soybeans, also contain phytochemicals that are thought to assist in cardiovascular disease prevention. Nuts and seeds also provide heart-healthy omega-3 fatty acids, which are beneficial for heart health because they can help reduce inflammation.
Fish
Eating certain types of fish one or two times a week is recommended for those with high blood pressure because these fish contain high levels of omega-3 fatty acids. Fish that are particularly high in omega-3 fatty acids are salmon, herring and tuna. Other fish, such as mackerel, are also high but can also contain high levels of mercury and should be eaten with caution.
Herbs and Spices
Herbs and spices can be used to add flavor to food so that less salt is necessary. As an added benefit, certain herbs and spices such as garlic, fennel, cayenne and parsley are thought to help lower blood pressure.
References
- Mayo Clinic DASH Diet Information
- Mayo Clinic Omega-3 Fat Information
- Prescription for Nutritional Healing; Phyllis A Balch, C.N.C; 2006
