Chronically high blood pressure is also known as hypertension. Blood pressure is the measure of force of blood in the arteries. According to the National Institutes of Health, or NIH, high blood pressure affects 1-in-3 Americans. The Dietary Approaches to Stop Hypertension, or DASH, diet is an eating plan based on research findings that studied the effects of diet on blood pressure. The highest amount of sodium recommended by the National High Blood Pressure Education Program is 2,300 milligrams (mg) per day, according to the DASH diet plan.
Step 1
Decrease the amount of salt, or sodium, used at the table and when cooking foods. Limit salt usage to 2,300 mg, or 1 tsp., of table salt daily and do not add salt to foods when cooking. Choose foods that are low in salt and avoid processed, canned or convenience foods and condiments that tend to be high in sodium. Choose fresh or frozen vegetables over canned ones and avoid salty luncheon and cured meats. Use spices, herbs, lemons or limes for seasoning instead of salt or other salty seasonings.
Step 2
Follow DASH diet guidelines for the various food groups. Consume six to eight servings of whole grains daily, such as one slice of whole wheat bread or 1 oz. of dry cereal. For fruits and vegetables, consume four to five servings daily, such as a half cup of vegetable or fruit juice, or a half cup of raw, cooked or canned fruits or vegetables. Consume two to three servings of low-fat or fat-free dairy products, such as one cup of fat-free or low-fat milk. Choose lean meats, such as fish or poultry, and consume 6 oz. or less daily. Nuts, seeds and legumes/beans can also be used as good sources of protein; choose four to five servings daily, such as 2 tbsp. of peanut butter. Limit fats and oils to two to three servings daily, such as 1 tsp. of margarine or vegetable oil. Limit sweets to five or fewer servings per week. A serving of sweets includes 1 tbsp. of sugar or jelly.
Step 3
Consume foods rich in magnesium, potassium and calcium. Foods that contain these electrolyte minerals can help lower blood pressure. Eat a variety of fruits and vegetables of various colors for the best sources of vitamins and minerals. Fruits and vegetables such as broccoli, carrots, green beans, tomatoes, apples, bananas, grapes, peaches and pineapples are all good sources of magnesium, potassium and fiber. Low-fat and fat-free dairy products provide good sources of calcium, and lean meats and nuts provide protein and magnesium.
