According to the Centers for Disease Control, approximately one out of three adults in the United States suffers from high blood pressure and approximately 25 percent have pre-hypertension, or blood pressure slightly above normal. High blood pressure increases your risk of heart disease, kidney disease and stroke and your risk of hypertension increases as you age. Fortunately, diet and weight loss can help you control your high blood pressure.
Background
A normal blood pressure is less than 120/90 mm/Hg. The top number of this measurement is known as the systolic blood pressure, and the bottom number as the diastolic blood pressure. If your blood pressure is 120-139/80-89, you meet the criteria for pre-hypertension, while a blood pressure over 140/90 meets the criteria for hypertension. Since hypertension increases your risk of heart disease, your goal blood pressure will be lower if you have other risk factors for heart disease, such as a history of heart attack or diabetes.
Components of Diet
The DASH diet, or dietary approaches to stop hypertension, promotes weight loss while lowering both blood pressure and cholesterol. If you consume a 2,000-calorie per day diet, you should consume seven to eight servings of grains, four to five servings of fruit, four to five servings of vegetables, two to three servings of low-fat dairy products, two or fewer servings of lean meat or fish and four to five servings per week of nuts and legumes. You will need to discuss your own caloric needs with your physician but will likely need to consume fewer than 2,000 calories per day to ensure weight loss.
Types of Food
Make sure that at least half of your grain servings are whole grains, such as whole wheat and oatmeal, and remember that one slice of bread or 1/2 cup of pasta constitutes a serving of grain. Examples of vegetable options include broccoli, carrots, collards, peas, squash and spinach. A wide selection of colors ensures that you are consuming a variety of nutrients. Consume lean meats and trim the fat. Added fats should be used sparingly and only polyunsaturated, monounsaturated and omega-3 fatty acids, such as those found in plant oils, nuts and seeds are advised.
Salt Restriction
Restricting your sodium intake helps to lower blood pressure in many cases. According to the National Institutes of Health, no more than 1,500mg of sodium per day is recommended. Nearly 1,500mg of salt can be found in 2/3 tsp. of table salt, so do not add salt to your meals. Additionally, processed foods are often high in sodium content and should also be eliminated as much as possible. If you are unable to lower your blood pressure to normal limits with nutrition alone, adding physical exercise will likely be helpful. Your physician may recommend medications to assist you in optimizing your blood pressure as well.
