Medication can keep hypertension at bay, but a key element of staving off high blood pressure is a healthy diet. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a low-sodium plan, high in vitamins and minerals. By switching to a healthier diet alone, your blood pressure can drop noticeably in as few as two weeks. The benefits don't stop there. The DASH diet is an effective ally against stroke, diabetes and heart disease. Consult with your health care provider for steps to integrate the DASH diet into your lifestyle.
Produce
Concentrate on taking in four to five servings each of fruits and vegetables each day. Spinach, broccoli and papayas are rich in potassium, which reduces both systolic and diastolic blood pressures. Fruits and vegetables also contain high amounts of magnesium and fiber. If you are on a budget, canned or frozen produce will work in a pinch, as long as they contain a low-sodium content.
Grains
Whole grains are packed with fiber and nutrients, making them a filling and healthy addition to a low-sodium diet. Aim for six to eight servings a day of whole wheat pasta, brown rice or whole grain breads and cereals. Stick to low-fat sauces or dressings for pasta dishes, and avoid butter for best results.
Dairy
According to the University of Maryland Medical Center, a calcium-deficient diet may put you at risk for high blood pressure. Two to three daily servings of low-fat dairy products can afford protection against hypertension. Cheese tends to be high in sodium, so choose low- or fat-free yogurt and skim milk instead. If you have problems digesting dairy products, try an over-the-counter enzyme supplement or lactose-free products. Nondairy products may not contain recommended amounts of potassium and phosphorous.
Lean Meats, Nuts and Beans
Portion control is key for meats, nuts and beans. Six or fewer 1-oz. servings daily of skinless poultry and lean red meat can provide heart-strengthening amounts of protein, iron and zinc. Salmon and tuna are other nutritious options, packed with omega-3 fatty acids. Nuts and beans are rich in potassium and magnesium, but they can also be high in calories, so a serving size of 1/3 to 1/2 cup a few times a week will suffice.
Foods to Avoid
In the United States, high-sodium consumption is overwhelmingly responsible for hypertension diagnoses. While monitoring salt intake is an important step toward reducing high blood pressure, most of the sodium Americans consume is via processed foods. Preparing low-salt meals with fresh ingredients is a sound way to keep sodium levels in check. Also, excessive alcohol consumption can raise blood pressure. According to the DASH diet, men should limit alcoholic drinks to two or fewer a day, with a one drink daily maximum for women. Fatty foods and snacks can also contribute to adverse health effects. When possible, choose heart-healthy snacks over potato chips, high-calorie sweets and fried foods.
References
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure; May 2010
- "BMJ"; Efficacy of Potassium and Magnesium in Essential Hypertension; P.S. Patki, et al.; September 1990
- University of Maryland Medical Center: Calcium; March 2009
- Centers for Disease Control and Prevention: Sodium: The Facts (PDF)
- National Kidney Foundation: Dietary Guidelines for Adults Starting on Hemodialysis
