High blood pressure, or hypertension, is called "the silent killer" because you can have it and not have any symptoms until it is too late. This is why it's so important to have your blood pressure checked regularly. High blood pressure can increase your risk of developing hardening of the arteries, kidney disease, heart attack and stroke. The cause of essential hypertension is not known, but factors such as heredity, age, sex and diet play a part. Hypertension is typically treated with prescription medication, but there are some dietary changes you can make to help lower your blood pressure naturally.
Step 1
Consult with your doctor to find out exactly what your blood pressure is. Often there are no symptoms until late in the course of the condition. If you know your blood pressure, you can begin to make changes in your diet accordingly.
Step 2
Learn about the DASH diet. DASH stands for "Dietary Approaches to Stop Hypertension," according to the National Heart Lung and Blood Institute. Instituting a healthy eating plan can do two things: reduce your risk of developing high blood pressure and lower your blood pressure if you already have hypertension.
Step 3
Reduce the amount of sodium in your diet. Sodium is capable of causing sharp increases in blood pressure. MayoClinic.com recommends limiting sodium to 2,300 mg per day to avoid developing hypertension. You should not have more than 1,500 mg of sodium per day if you have high blood pressure or you belong to one of the high-risk groups: the middle-aged or older, males, African-Americans and smokers.
Step 4
Increase the amount of fruit, vegetables and low-fat dairy in your diet. The DASH diet is based on eating four to five servings of fruits, which can be fresh, frozen, dried or juice; and four to five servings of vegetables, including raw, cooked or vegetable juice. It also calls for two to three servings of low-fat dairy, which can be in the form of milk, cheese or yogurt.
Step 5
Eat six to eight servings of grains in the form of whole grains, which are more heart-healthy than processed grains. Whole-grain breads, pastas and cereals contain all the nutrients lost in processing. They also have plenty of fiber, which can help reduce cholesterol and prevent constipation.
Step 6
Eat protein each day. The DASH diet calls for no more than two servings daily of lean meats like poultry without the skin and fish. Nuts and legumes, which include beans, also contain protein, so have four to five servings per week.
Step 7
Limit your fats to healthy fats. Use low-fat salad dressings and mayonnaise instead of the higher-fat versions. Cut out saturated fats and trans fats, like butter and palm oil, because they increase your risk of developing coronary artery disease.
Step 8
Make changes to your diet gradually and don't be discouraged if you slip. Just pick yourself up and get right back on track.
Things You'll Need
- Low-sodium foods
- Whole grains
- Low-fat dairy
- Fruits
- Vegetables
- Lean meats and fish
