Nutrition Guidelines For Hypertension

Genetics, physical activity, lifestyle and nutrition affect your blood pressure. It is the measure of the force of your blood pushing against your artery walls. High blood pressure, also called hypertension, increases your risk of heart attack, stroke, heart failure and kidney failure. Prescription medications can treat hypertension, but diet and physical activity are crucial components of treatment as well. They may even lower your blood pressure without medication.

Diet

Avoid specific foods if you are hypertensive, but what you eat is just as important as what you don't eat. A balanced diet is crucial for maintaining total body health and maintaining a healthy blood pressure. The American Heart Association recommends using the DASH diet, or Dietary Approaches to Stop Hypertension, as a nutritional guideline if you have high blood pressure.

Sodium

Excess sodium consumption may cause or aggravate high blood pressure. A 2001 study published in the "New England Journal of Medicine" showed that reducing dietary sodium lowered blood pressure in individuals with both regular and high blood pressure. Avoid high sodium foods, like processed and packaged foods, and don't add excess salt to meals. Jennifer Andersen, a food and nutrition specialist at Colorado State University, advises consuming less than 1,500 to 2,300 mg of sodium per day. The American Heart Association recommends consuming no more than 1,500 mg of sodium daily.

Primary Foods

The DASH Diet emphasizes fruits and vegetables, recommending four to five servings of each per day. Fruits and vegetables are beneficial because they are rich in fiber, vitamins and minerals. Some minerals may play a role in preventing and treating hypertension. For example, potassium and calcium deficiencies tie to increased blood pressure and risk of hypertension. Dairy products like milk, yogurt and cheese are also rich in calcium. The DASH diet includes two to three servings of low fat dairy products per day.

Secondary Foods

The DASH diet includes less than six servings of lean fish, poultry or meat, although researchers have suggested that eating less might lower blood pressure. A study published in a 2002 issue of the journal "Public Health Nutrition" showed that vegetarians and vegans had lower blood pressure than meat-eaters. You should consume foods like nuts, seeds, fats, oils and sweets in moderation. Aim to consume four to five servings of nuts per week and limit oils to two to three servings per day. Also, limit sweets to five servings per week.