More than 65 million adults in the United States have high blood pressure, or hypertension. The National Heart, Lung and Blood Institute recommends a diet rich in vegetables to help regulate blood pressure. Timely dietary and lifestyle changes can help bring your blood pressure as close to normal as possible and reduce your risk of complications such as heart disease and stroke.
Vegetables Reduce Fat Intake
Vegetables are very low in fat, which helps you to lose weight. Being overweight or obese increases the risk of developing, and exacerbating, high blood pressure. The Dietary Approaches to Stop Hypertension diet recommends reducing your intake of saturated fat, cholesterol and total fat to help control blood pressure. Reducing your fat intake also helps to lower your risk of heart disease and stroke --- conditions for which obesity, high blood pressure and high cholesterol are risk factors.
Benefit of Fiber
Vegetables are rich sources of dietary fiber, a complex carbohydrate that plays several roles in your body, including slowing the rate of digestion, helping to regulate blood glucose levels and increasing bowel activity. In a meta-analysis of 25 studies published in the March 2005 issue of the "Journal of Hypertension," Tulane University researchers looked at the effects of dietary fiber intake on blood pressure. They results indicated that increasing dietary fiber may reduce blood pressure in people with hypertension, but it may take at least eight weeks to reap the maximum benefits.
Amount of Vegetables to Eat
Ideally, you should be consuming between four and six servings of vegetables daily to help reduce high blood pressure, according to the National Heart, Lung and Blood Institute's DASH eating plan. The amount varies depending on your overall calorie intake: If you typically consume about 1,600 calories daily, have about four servings of fruit; if you consume 2,600 or higher, go for six servings. Fresh, raw and frozen vegetables all make the cut, as well as canned vegetables without added salt.
Considerations
Avoid preparing your vegetables by adding salt or dressings that contain high levels of salt. Opt for low-fat cooking methods, as well. Whenever possible, eat vegetables raw or lightly steamed, grilled or sautéed. When grilling or sautéing, use heart-healthy oils such as extra virgin olive oil. For additional flavor, sprinkle on herbs such as thyme, oregano and rosemary and use blood-pressure friendly spices such as cayenne, garlic, or ginger.
References
- National Heart, Lung and Blood Institute: Your Guide to Lowering Blood Pressure with DASH
- "Journal of Hypertension"; Effect of Dietary Fiber Intake on Blood Pressure: A Meta-Analysis of Randomized, Controlled Clinical Trials; Seamus Pa Whelton; March 2005
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
