Components of the food we eat, particularly fat and salt, may cause or exacerbate high blood pressure. Excess weight is also associated with increased blood pressure. By following a prudent diet at home and when dining out, blood pressure can be reduced in hypertensive individuals, and the risk of developing high blood pressure in the first place can be reduced.
The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) eating plan was developed by the National Heart, Lung and Blood Institute (NHLBI). The DASH diet is low in fat, saturated fat and cholesterol, and emphasizes increased consumption of fruits, vegetables and fat-free or low-fat dairy products. The diet also includes whole grain foods, poultry, fish and nuts, and reduced consumption of red meats and sweets. DASH is high in protein and fiber and nutrients including magnesium, calcium and potassium.
Along with the beneficial effects on blood pressure of reduced fat and sodium intake, diets rich in potassium may help reduce elevated or high blood pressure. In a number of studies sponsored by the NHLBI, people who adhered to the DASH diet, particularly those who also reduced their sodium intake, experienced dramatic decreases in blood pressure. These reductions occurred within two weeks of beginning the diet, and were highest among subjects with hypertension, although those with mildly elevated blood pressure also experienced substantial decreases.
What to Look for When Shopping
The American Heart Association offers several tips for shopping for foods that can help you manage your blood pressure. Read food labels carefully, and avoid foods with high levels of saturated, hydrogenated or trans fat and/or high levels of sodium. Look for "free" on the label, as in fat free or cholesterol free, and also for "low" or "reduced." Some products are labeled with the American Heart Association's heart-check mark, which indicates that "the product meets the American Heart Association's criteria for saturated fat, sodium and cholesterol for a single serving of the food product for healthy people over age 2."
Other Steps
In addition to following these dietary guidelines, there are a number of other steps you can take to help control high blood pressure, including maintaining a healthy weight and moderate level of physical activity, drinking alcohol in moderation, and for those being treated with medication, taking your treatment as prescribed.
