More than 56,000 people died last year from high blood pressure, the American Heart Association reports. Maintaining a healthy weight and staying physically active are important lifestyle factors that reduce high blood pressure risk. Additionally, consuming a low sodium diet can help control blood pressure in salt-sensitive people. Following a diet that's low in sodium can make limiting your sodium intake simple.
DASH Diet
The DASH, or Dietary Approaches to Stop Hypertension, diet is an eating plan designed specifically for those with high blood pressure. The National Institutes of Health notes that DASH dieters tend to lower their body weight and blood pressure significantly. The DASH diet limits sodium-rich foods, such as fast food, processed snacks and frozen dinners. Instead, it advises that you consume mainly fat-free dairy, lean meats, whole grains and fresh produce.
Paleo Diet
The Paleo diet is a very low-sodium diet that completely cuts out the leading sources of sodium in the Western diet. Foods such as grains and canned foods are not allowed in the Paleo diet. A research study published in the August 2009 "European Journal of Clinical Nutrition" found that the low-sodium Paleo diet significantly reduced blood pressure and cholesterol levels after just 10 days. Paleo dieters eat an abundance of meat, fish, fruits and vegetables, along with a limited number of eggs.
Mediterranean Diet
The Mediterranean diet is a popular eating plan that's rich in naturally low-sodium foods, such as green leafy veggies, whole grains, nuts and extra virgin olive oil. Although higher in fat than many other heart-healthy eating plans, the Mediterranean diet can reduce your risk of heart disease, MayoClinic.com reports. Mediterranean diet followers also have lower rates of cancer and Parkinson's disease, MayoClinic.com adds.
American Heart Association Diet
Limiting sodium consumption is one of the pillars of the American Heart Association Diet. The AHA advises its followers to limit the consumption of foods with added sodium, such as packaged baked goods, and also to avoid adding sodium to your diet via your saltshaker. Limit your sodium to 1500 mg per day to stay within the AHA guidelines.
References
- American Heart Association: High Blood Pressure Statistics
- National Institutes of Health: Your Guide to Lowering Your Blood Pressure with DASH
- "European Journal of Clinical Nutrition"; Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet; LA Frassetto et al.; August 2009
- MayoClinic.com: Mediterranean diet: Choose this heart-healthy diet option
- American Heart Association: Diet and Lifestyle Recommendations
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