One in three U.S. adults has hypertension, or high blood pressure. Hypertension increases the risk of heart attack, stroke and kidney disease. Salt may be the first thing that comes to mind when thinking of hypertension and diet, but there are several other nutrients that have an effect on blood pressure.
Sodium Chloride
Sodium chloride, or salt, is essential for life. Sodium and chloride are found outside cells in the blood plasma, which is the liquid component of blood. Along with potassium, sodium and chloride control the flow of fluid across cell membranes. This process regulates blood volume and blood pressure. Increased sodium intake can increase blood pressure in some people. Current dietary guidelines for Americans recommend that adults should consume no more than 2,300 mg of sodium per day. Some population groups should consume no more that 1,500 mg, including those over age 51 and those with high blood pressure. Avoid packaged, processed, store-bought and restaurant foods to lower sodium intake.
Potassium
Potassium is located inside cells. Proper potassium concentrations are essential in regulating the flow of fluid across cell membranes. This process affects blood volume and pressure. Many major studies show that high potassium intake is associated with lower blood pressure. The adequate intake, or AI, for potassium is 4,700 mg. Meeting the potassium recommendation is recommended for people with hypertension. Many fruits and vegetables are rich in potassium.
Calcium
Several major studies have shown that increasing calcium intake can reduce blood pressure. In the DASH -- Dietary Approaches to Stop Hypertension -- study, a diet rich in fruits and vegetables as well as low-fat dairy products, reduced blood pressure more than the control diets. One of the control diets was rich in fruits and vegetables, but contained no dairy products, which are a good source of calcium. Calcium intake at the recommended level of 1,000 to 1,200 mg per day can be helpful in preventing and treating hypertension.
Fiber
Fiber is the part of plant foods that your body can't digest or absorb. It passes through the digestive system. Fiber from fruits and vegetables and whole grains is a significant part of the DASH diet. Research has shown that replacing refined carbohydrates with any type of whole grains, which are high in fiber, can reduce blood pressure. Women should obtain at least 28 g of fiber per day and men should get at least 35 g.
References
- Centers for Disease Control and Prevention: High Blood Pressure Frequently Asked Questions (FAQs)
- Oregon State University Linus Pauling Institute: Sodium (Chloride)
- Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium
- Oregon State University Linus Pauling Institute: Potassium
- Oregon State University Linus Pauling Institute: Calcium
- Johns Hopkins Health Alert: The Fiber-Blood Pressure Connection
