If you have hypertension, or high blood pressure, or are at risk of developing the condition, then your dietary requirements are different than the average adult. Your doctor will likely advise you to lower your sodium intake and make other small dietary changes to improve your health. High blood pressure is a serious chronic disease that affects nearly 33 percent of Americans, according to the U.S. National Heart, Lung and Blood Institute. Another 22 percent are pre-hypertensive, at risk of developing the disease.Reducing your blood pressure levels will also decrease your risk for stroke, heart disease and other chronic ailments. Always check with your physician before changing your diet.
Restrict Sodium Intake
Reducing your level of sodium intake is one of the most important dietary changes to make if you have high blood pressure. As of 2006, the U.S. Department of Agriculture advises that Americans consume no more than 2,300 milligrams of sodium per day. That amounts to about 1 tsp. of salt. If you have high blood pressure, are middle-aged or African American, the USDA recommendation is even lower, just 1,500 mg of sodium per day. Try adding different seasons and spices to flavor your meals instead of using salt. Also, avoid eating prepared foods, which are often high in sodium.
Increase Consumption of Fruits, Vegetables and Whole Grains
One of the most effective diets for people with hypertension is the Dietary Approaches to Stop Hypertension, or DASH diet. The DASH diet, developed by the NHLBI, includes up to eight daily servings of whole grains and 10 servings of fruits and vegetables. Servings of meat, fish or poultry are limited to fewer than two servings per day. The diet restricts consumption of fatty meats and dairy products. According to the NHLBI, if you follow the DASH diet guidelines, you can effectively lower your blood pressure in four weeks.
Increase Intake of Calcium & Vitamin D
Increasing your dietary intake of calcium and vitamin D can help you lower your high blood pressure. In a February 2008 article published in "Hypertension," Dr. Lu Wang described the results of a study on dietary calcium. Study participants who consumed more calcium and vitamin D decreased their risk of developing hypertension. Dr. Wang noted that the results seemed limited to dietary intake of calcium and vitamin D and not supplements.
References
- NHLBI: What is High Blood Pressure
- NHLBI: Hypertension Guidelines
- CDC: Application of Lower Sodium Intake Recommendations to Adults
- NHLBI: HLBI Study Finds DASH Diet And Reduced Sodium Lowers Blood Pressure For All
- "Hypertension"; Dietary Intake of Dairy Products, Calcium, and Vitamin D and the Risk of Hypertension in Middle-Aged and Older Women; Lu Wang, M.D., Ph.D.; February 2008
