Dr. Oz's Diet For Hypertension

Hypertension, also known as high blood pressure, can lead to serious health risks including stroke or heart attack. People who are overweight, often stressed or consume a lot of salt are at higher risk for developing high blood pressure. Dr. Mehmet Oz, the vice-chair and professor of surgery at Columbia University and host of a television show, has authored the 28-day Salt Detox Challenge to help reduce your blood pressure by eliminating sodium from your diet.

Salt and Hypertension

The recommended maximum daily intake of salt for a healthy individual is 2,300 mg a day. Most Americans consume far more than that. Salt, and the sodium contained in salt, has long been linked as a cause of hypertension but medical experts have never been sure why. Research published in 2011 issue of "Hypertension Research" found that the ingestion of salt lowered body temperature. They believe that blood pressure rises because the body is unable to regulate body temperature and blood pressure at the same time.

Week 1

Dr. Oz's hypertension diet is divided into four weeks to help you transition from a high-sodium diet to a diet designed to reduce hypertension. The first week focuses on eliminating the biggest source of salt in most people's diet. Nearly 80 percent of the salt that Americans' consume is not from table salt added to food, but rather added by manufacturers in processed foods. He recommends that you avoid all processed foods including condiments, salad dressings, soups and processed meats.

Week 2

The second week concentrates on table salt and the amount of salt you add to your food. Fill up a salt shaker with only 1 tsp. of salt. That is the amount of salt you are allowed to add to your food or while cooking for that day, according to the diet plan. If you already have hypertension, reduce that amount to ½ teaspoon.

Week 3

Find other salt substitutes during the next week of your challenge. Instead of reaching for the salt shaker, use salt-free garlic powder or lemon to add flavor to your meal. Other possible alternatives include cumin, nutmeg or ginger. Cayenne pepper and paprika contain capsaicin, the ingredient responsible for spiciness, and they also have a number of potential health benefits. Research published in "Journal of Proteome Research" in 2010 found that capsaicin reduced fat tissue and increased metabolism in rats.

Week 4

For the final week of the salt detox diet, Dr. Oz recommends becoming aware of other hidden sources of sodium. Sodium is found in monosodium glutamate (MSM), baking soda and baking powder. Check your food labels for sodium content on everything you consume, even unlikely sources. Sodium is added to other dietary sources, such as cottage cheese, certain cereals and vegetable juice. In order to continue to maintain a healthy diet to prevent hypertension, maintain a low-sodium diet after you have detoxified from salt.