Hypertension, or high blood pressure, affects approximately one in three American adults. If left untreated hypertension can lead to heart disease, kidney disease, stroke and blindness. Maintaining a healthy weight, regular physical activity, and healthy eating can help control your blood pressure. Healthy eating for hypertension includes the Dietary Approaches to Stop Hypertension (DASH) and eating less sodium.
Hypertension
The blood exerts a pressure on the artery walls. Blood pressure is recorded as systolic pressure, when the heart beats, over the diastolic pressure, when the heart relaxes in between beats. It is measured in millimeters of mercury, or mmHg. Prehypertension is within the range 120 to 139/80 to 89 mmHg. Hypertension is equal to or greater than 149/90 mmHg.
DASH Eating Plan
The DASH eating plan is low in saturated fat, cholesterol and total fat. It emphasizes fruits, vegetables and fat-free or low-fat dairy products. It also includes whole grain products, fish, poultry and nuts. Use lean red meat, sweets, added sugars and sugar-containing beverages sparingly. A DASH eating plan results in a higher intake of potassium, calcium, and magnesium as well as protein and fiber. All of theses nutrients lower blood pressure.
Number of Servings
According to the United States Department of Health and Human Services publication "Your Guide to Lowering Your Blood Pressure with DASH," the following are the number of servings per day for a 2,000 calorie/day diet: Grains, 6 to 8; vegetables, 4 to 5; fruits, 4 to 5; fat-free or low-fat dairy, 2 to 3; lean meats, poultry and fish, 6 or less; nuts, seeds and legumes, 4 to 5 per week; fats and oils, 2 to 3 per day; sweets and added sugars, five or less per week.
Serving Size
Use the following guidelines when determining the serving size. Grains: one slice of bread, 1 oz. dry cereal, 1/2 cup cooked pasta, rice or cereal. Vegetables: 1 cup raw leafy vegetables, 1/2 cup cut-up raw or cooked vegetables, 1/2 cup vegetable juice. Fruit: 1 medium fruit, 1/4 dried fruit, 1/2 cup fresh, frozen, or canned fruit in its own juice, 1/2 cup fruit juice. Fat-free or low-fat dairy: 1 cup milk or yogurt, 1 1/2 oz. cheese. Lean meats, poultry, and fish: 1 oz. cooked meat or one egg. Nuts and legumes: 1/3 cup or 1 1/2 oz nuts, 2 tbsp. peanut butter, 2 tbsp. or 1/2 oz. seeds, 1/2 cup cooked legumes -- dry beans and peas. Fats and oils: 1 tsp. soft margarine, 1 tsp. vegetable oil, 1 tbsp. mayonnaise, 2 tbsp. salad dressing. Sugars: 1 tbsp. sugar, 1 tbsp. jelly or jam, 1/2 cup sorbet.
Sodium Intake
Water follows sodium. If you eat food high in sodium it builds up in your blood, drawing more water into your blood vessels. Carrying more fluid in your blood vessels raises your blood pressure. To reduce sodium use as many fresh food items as possible and reduce processed foods or convenience items. Add flavor to foods with spices, fresh herbs, or salt-free seasoning blends instead of adding table salt. Canned foods generally contain a high amount of sodium; rinse canned vegetables or tuna before using. Some foods labeled "reduced sodium" may be high in sodium content; read food labels to confirm the amount of sodium. A general recommendation for people without hypertension is 2,300 mg sodium per day. If you have hypertension aim for 1,500 mg per day max.
