Hypertension, known more commonly as high blood pressure, is a condition marked by a resistance to blood flow in person's arteries. It is can be caused by stresses on the body, genetics or a buildup of cholesterol. Because it develops slowly over time and can be easily detected, many cases of hypertension can be prevented or treated through exercise and diet.
Sodium
Consuming less sodium can help a person lower his blood pressure or simply prevent high blood pressure from occurring in the first place. While some sodium comes directly from salt, most Americans' sodium intake comes from eating processed foods. For low-sodium shopping, the American Heart Association suggests reading labels and avoiding soups, tomato sauce, condiments, canned goods, preserved meats and prepared mixes. The association recommends consuming less than 1,500 mg of sodium per day.
Fat and Alcohol
Fat and alcohol intake can both contribute to the risk of hypertension. People who are obese have a greater chance of developing high blood pressure, and it is more dangerous for people who are overweight to have hypertension because both conditions place additional strain on the heart. Eating a low-fat diet and drinking less alcohol can assist in weight-loss programs. In addition, overconsumption of alcohol can in itself increase some people's blood pressure by interfering with blood flow to and from the heart.
Potassium
Low potassium intake can may be a contributor in high blood pressure, according to a study by the University of Texas Southwestern Medical Center. Regular potassium consumption can help to decrease the risk of developing the condition. Foods with high potassium content include papayas, peaches, raspberries, prunes, strawberries, watermelon, cantaloupe, bananas, citrus, beets, spinach, tomatoes, mushrooms, peas, beans, turkey, salmon and cod. Potassium is also found in most daily multiple vitamins and in supplement form.
DASH
The U.S. Department of Health and Human Services created DASH (Dietary Approach to Stopping Hypertension) to help people lower their blood pressure through an easy-to-follow system. It encourages Americans to eat more fruits, vegetables, fat-free dairy, whole grains, beans, poultry and nuts and less red meat, sugars and sodium-rich foods. It also suggests eating fish at least twice per week. As a part of the complete DASH plan, dieters are asked to record what they eat and their daily physical activity.
