An alarming amount of Americans have high blood pressure, with almost half of the country's population having this diagnosis. Having high blood pressure, or hypertension means that the force of your blood pushing against the walls of your blood vessels is consistently too high. And over time, this additional stress on the body can increase a person's risk for heart disease and stroke. Show
If you are one of the many people who are managing hypertension, know that all hope is not lost if you want to lower your blood pressure. Sure, some factors are completely out of your control when it comes to developing this condition—genetics and family history. But, there are factors that play into blood pressure health that are completely modifiable. From incorporating more physical activity into your day to refraining from smoking tobacco, many things can be done to lower high blood pressure. And among the sea of things people can do to help reduce their blood pressure levels, diet is extremely promising. And for over 20 years, following the DASH diet has been shown to lower blood pressure among those who suffer from hypertension, making it the #1 diet to lower high blood pressure, according to science. Related: The #1 Snack to Eat for Better Blood Pressure Why Is the DASH Diet the Best Diet to Lower High Blood Pressure?The Dietary Approaches to Stop Hypertension (DASH) diet is a way of eating that, as the name implies, was developed to stop hypertension. Unlike many fad diets that have their time in the spotlight and then fizzle out, the DASH diet has been popular since the early 1990s and isn't stopping any time soon, thanks to the results that have been seen by people following this diet. If you are going to follow the DASH diet, plant-based foods will make up the bulk of your plate. Foods like fruits, vegetables, seeds, nuts and legumes will be the shining stars, and ultra-processed foods that contain large amounts of added sugars and salt will only make a rare appearance. National Heart, Lung, and Blood Institute: “High Blood Pressure,” “Your Guide To Lowering Your Blood Pressure With DASH.” American Heart Association: “Low Potassium Can Help Control High Blood Pressure.” Nutrients: “The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials.” Harvard Health: “Key minerals to help control blood pressure.” Archives of Internal Medicine: “Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials,” “Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.” Nutrition Journal: “Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial.” Academy of Nutrition and Dietetics: “Kidney Disease: High- and Moderate-Potassium Foods.” Pharmacognosy Reviews: “Role of natural herbs in the treatment of hypertension.” American Family Physician: “Health Effects of Garlic.” American Journal of Clinical Nutrition: “The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials.” Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.” American Journal of Hypertension: “Olive Oil Polyphenols Decrease Blood Pressure and Improve Endothelial Function in Young Women with Mild Hypertension.” By starting a few new food habits, including counting calories and watching portion sizes, you may be able to lower your blood pressure and reduce the medications you need to control high blood pressure. Here's how. Track What You EatSome people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight. Writing down the foods you eat, including the portion sizes, can let you see the truth about your food intake. You can then start cutting back -- reducing calories and portions -- to lose weight and manage your blood pressure. Be aware, too, of alcohol intake. Alcohol can increase your blood pressure, as well. Avoid Salt (Sodium)A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have. The American Heart Association recommends getting less than 2,500 milligrams (mg) of sodium each day, unless you have high blood pressure or if you are at risk (if you have diabetes or kidney disease, or are African American). Then, the recommendation is that you eat 1,500 milligrams of salt a day. That's less than a teaspoon from all your meals and snacks. To lower the sodium in your diet, try these suggestions:
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium. To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the following:
What Is the DASH Diet?Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein. The DASH diet can lower blood pressure because it has less salt and sugar than the typical American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and processed meats. Women who followed the DASH diet for several years reduced their risks of coronary artery disease and stroke. To start the DASH diet, follow these recommendations (based on 2,000 calories a day):
Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines. You already know how salt can sneak into a lot of packaged foods. But it’s not the only thing to watch when you’re watching your blood pressure. Sugar Sugar, in general, will add calories with little to no nutritional value. But the white stuff is also known by several other names, like agave, sucrose, high fructose corn syrup, honey, molasses, brown sugar, turbinado, raw sugar, maple syrup, date sugar, malt syrup, pancake syrup, fruit juice concentrates, and dextrose. Remember that 4 to 5 grams of sugar is equal to a teaspoon. The American Heart Association recommends most adult women don’t go over 6 teaspoons (20 grams) a day and adult men 9 teaspoons, or 36 grams. For comparison, a can of soda can have up to 40 grams, or about 10 teaspoons of sugar. Nitrates Sodium nitrate is most commonly used as a preservative for salty, processed meats like bacon and deli selections. Studies have shown that too much of these ingredients can increase your risk of heart disease and cancer. Choose lean, fresh meats and seafood over processed as much as possible. Partially hydrogenated oil (trans fats) Trans fats are linked to heart disease and insulin resistance. Studies have shown that of all dietary fats, trans fats are the most dangerous, particularly if you’re overweight. If you see foods that say "partially hydrogenated oil," you’ve found trans fat. Even food labeled “0 trans fats” can have up to half a gram. So it’s best to know where they lurk and avoid them. The worst offenders are no surprise: Processed snacks like crackers, chips, and cookies are full of them, as are fried foods and other foods using vegetable shortenings and margarine. SOURCES: American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium." U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight." National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium." |