Hypertension and Nutrition

Research consistently shows that nutrition can dramatically improve your blood pressure reading.

If you suffer from hypertension, or if you have been found to be at risk for hypertension, you may want to make a few simple choices:

• Monitor your intake of certain foods
• Increase your intake of certain foods
• Avoid certain foods
• Try DASH (Dietary Approaches to Stop Hypertension)

Monitor your intake of:

Salt

If you suffer from heart or kidney problems as well as hypertension, you should definitely avoid salt, since your body has difficulties eliminating sodium. But not everyone with hypertension is salt-sensitive. You can test yourself by following a low-sodium diet for two or three weeks, and then re-check your readings.

Sodium is present in many processed foods, so be sure to read nutritional information carefully . You should not consume over 2,400 mg sodium a day.

Saturated fat and cholesterol

Reducing fat and cholesterol will lower your blood pressure, and may also promote weight loss, which further reduces hypertension. Another reason to restrict fats and cholesterols is that hypertension increases the risk of arteriosclerosis. Minimize cholesterol rich foods such as liver and other innards, egg yolk, and seafood.

Protein

Severe hypertension may require restricting your protein intake. Your doctor will be able to inform you about the level of protein appropriate for you, according to your body weight and blood pressure readings.

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Increase your intake of:

Fresh Fruit and Vegetables

Look for those fruits and vegetables which are rich in potassium, an element involved in the blood pressure regulating mechanism, as well as magnesium and calcium, both of which have been found to be low in hypertensive people. Generally, all fruits and vegetables contribute to your fibre intake, which may also improve your blood pressure.

Potatoes, apricots, bananas, eggplant, leafy vegetables, lima beans, peas, peppers, pears, squash, tomatoes and watermelon, and are all high in potassium.

Broccoli and spinach are important as sources for calcium as well as magnesium. Magnesium is also found in other leafy vegetables such as chard, and in string-beans.

Hypertensive patients with kidney disease should avoid a high intake of potassium, which puts an excessive load on the kidneys.

Whole grain cereals, breads, and pastas

These will increase your fiber intake, and contribute other essential vitamins and minerals such as potassium.

Dairy Products

To increase your calcium levels, include milk, yogurt, and cheese in your diet. Make sure you are getting at least the recommended amount of calcium - 800 milligrams per day for adults (pregnant and breastfeeding women need more) - from the foods you eat.

Be sure to choose skim or low fat varieties, which are richer in calcium. Calcium supplements have been found less effective than calcium obtained directly from food.

Fresh fish

Fish such as salmon, mackerel, sardines, and herring are rich in Omega-3 oils and will also improve your levels of calcium and magnesium. However, while large amounts of fish oils may help reduce high blood pressure, their role in prevention is unclear.

Avoid fish with a high mercury content, such as tuna, which may increase blood pressure.

People with diabetes should not take fish oil supplements because of the high fat content, and should consume fish directly.

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Avoid

High intake of animal fat (in meat as well as dairy products)

Hydrogenated oils

Fried food

Junk food

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DASH (Dietary Approaches to Stop Hypertension)

For a more structured nutritional plan based on these guidelines, you may want to consult the DASH (Dietary Approaches to Stop Hypertension) Diet. The diet is based on a major study conducted by the American National Heart, Lung, and Blood Institute, that examined different diets and their effects on blood pressure.

In the past, researchers tested various single nutrients, such as calcium and magnesium, to find clues about what affects blood pressure. These studies were done mostly with dietary supplements, and their findings were not conclusive. The DASH research tested nutrients as they occur together in food, naturally - with dramatic results.

The following is a list of food groups and suggested serving amounts for the DASH diet:

• Grains: 7-8 daily servings
• Vegetables: 4-5 daily servings
• Fruits: 4-5 daily servings
• Low-fat or fat-free dairy products: 2-3 daily servings
• Meat, poultry and fish: less than 2 daily servings
• Nuts, seeds, and dry beans: 4-5 servings a week
• Fats and oils: 2-3 daily servings
• Sweets: try to limit to less than 5 servings a week
• Salt: 1,500 mg a day (about 2/3 teaspoon)

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TIPS:

• Celery is high in potassium, and contains a compound which acts as a sedative, that can lower blood pressure. Try adding 3-4 stalks to your daily diet. Do NOT eat excessive amounts of celery.
   
• Always order salad dressings on the side, as these are rich in sodium. Try cutting them altogether, and use lemon or vinegar, fresh herbs and a dash of olive oil instead.
   
• A bowl of oat bran cereal or any other high-fiber cereal for breakfast will contribute a healthy dose of fiber to your daily diet.
   
• When using canned vegetables, rinse them under running water for two to three minutes. This will decrease the sodium content by approximately 40 percent.
   
• Garlic, onion and gooseberries are traditionally considered effective remedies for lowering blood pressure.
   
• Always use vegetable oil such as corn oil, olive oil and sunflower oil.
   

Drinking is essential. Your first step towards better health is plenty of fresh water.