Pre-hypertension, or slightly elevated blood pressure, is often related to body weight and diet, and it places people at risk for heart attack, stroke and heart failure. Patients with pre-hypertension are typically advised to follow a a low-sodium, low-fat diet to control blood pressure and reduce health risks. Hypertension patients can refer to heart-health diet resources provided by the National Institutes of Health, which include a comprehensive program called the DASH Eating Plan.
Sodium Restrictions
Dietary sodium can increase an individual's fluid retention and blood pressure, placing more stress on the heart. Sodium content in a normal diet should be restricted to no more than 2,300 mg per day, and depending on blood pressure levels, a doctor might advise amounts as low as 1,500 mg per day. Patients should consult food labels for sodium content and avoid foods with more than 200 mg of sodium per serving.
Fats and Other Nutrients
Dietary fats can also contribute to elevated blood pressure and should be limited to no more than 27 percent of your total daily calories. Saturated fats, which are associated with high cholesterol levels, should be limited to less than 6 percent of your daily caloric intake. Key vitamins and minerals also play a critical role in regulating blood pressure and heart function. You should ensure that you consume a minimum of 4,700 mg in potassium, 1,250 mg of calcium and 500 mg of magnesium daily.
Recommended Foods
Fresh foods such as lean meats, vegetables and fruits are all nutrient rich and naturally low in sodium content and fat. Using lean meats and fresh produce as the foundation of your meals will also ensure that you get key nutrients such as potassium and magnesium. Unseasoned whole grain breads, pastas and rices have less sodium than products with added flavors, and they provide fiber and carbohydrates. Low-fat dairy products such as skim-milk, low-fat cheese and fat-free yogurt provide protein and calcium without added fats.
Foods To Avoid
Avoiding processed or packaged foods is an excellent way to lower your sodium and fat intake and, in turn, help control your body weight and blood pressure. Many processed meats are high in sodium and saturated fats, as are packaged snack foods, baked goods and fast foods. Many condiments such as salad dressings and gravies are also high in both salt and saturated fats. Restricting or eliminating these foods from your diet can help facilitate healthy eating.
Cooking and Menu Tips
Use alternative, low-sodium seasoning methods such as fresh herbs, hot sauces and citrus juices in place of table salt when cooking. Healthy oils such as olive oil or sunflower oil should be used instead of butter or lard, and lower-fat cooking methods such as steaming and broiling are preferable to frying or sauteing with oil or butter.
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