Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Design elements: Getty Images. EatingWell design.
Key Points
-
Understanding the importance of a healthy diet is crucial for managing high blood pressure.
-
Eat more potassium-rich fruits and vegetables and cut back on sodium.
-
Cook more of your meals at home and consider following a DASH or Mediterranean diet.
If you know you have high blood pressure, you’re already a step ahead. Although high blood pressure (hypertension) affects nearly half of American adults, it doesn’t cause symptoms at first—so many people don’t even know they have it.
Read on to learn more about what high blood pressure means, the biggest thing to avoid doing if you have it and proven strategies you can take to improve it.
What Is High Blood Pressure?
Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.
High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. “If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,” says Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at the Mount Sinai Health System in New York City.
The #1 Thing to Avoid
The No. 1 thing to avoid if you have high blood pressure is underestimating the impact your nutrition habits can have on your levels. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.
Actionable habits for lowering blood pressure include limiting sodium, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. “Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,” says Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in New York City. With that said, here are the impactful changes you can start making to your diet.
Cut Back on Sodium
Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. “You’d be surprised how many food items contain hidden sources of sodium,” says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.
The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day.
To reduce your sodium intake, try replacing a portion of salt in your recipes with garlic, fresh herbs and spices. Read package labels and restaurant menus before buying or ordering to help make lower-sodium choices. When you’re reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. Foods with a sodium DV of 5% or less per serving are considered a low-sodium foods, while those with 20% DV or more of sodium per serving are considered high-sodium and should be limited.
Eat Potassium-Rich Foods
Potassium counteracts sodium by helping your body excrete it through your urine. (In short, you pee it out.) The mineral also helps relax blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure.
Boost your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. Foods rich in potassium include:
-
Lentils
-
Prunes
-
Bananas
-
Kidney beans
-
Orange juice
-
Cantaloupe
-
Squash
-
Apricots
-
Soybeans
-
Raisins
-
Potatoes
-
Spinach
-
Chicken breast
-
Low-fat dairy products
Cook More Meals at Home
Restaurant meals are often high in sodium, which can make it difficult to stay within the recommended limits. One study found that the average sodium content in a fast-food meal was about 1,300 milligrams—nearly all of the recommended sodium limit for someone with high blood pressure. Cooking at home gives you control over all the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.
This doesn’t mean you can’t eat out—it just takes a little planning. If the restaurant provides nutrition information, check it ahead of time to plan out a meal that’s lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Opt for baked, broiled, grilled or steamed proteins paired with green and other colorful vegetables.
Consider the DASH or Mediterranean Style of Eating
The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.
The Mediterranean diet is very similar to the DASH eating plan, as it’s full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that’s famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.
Strategies to Improve Blood Pressure
Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:
If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to a health care provider for guidance.
Our Expert Take
High blood pressure is a common condition affecting many Americans, yet, you can take steps to improve your numbers and prevent hypertension. One of the biggest mistakes people make is not realizing how important nutrition is for managing blood pressure and maintaining a healthy heart.
Small, consistent steps—like reading labels to cut down on sodium, cooking at home more often and eating plenty of fruits and vegetables—can make a big difference. For personalized support and guidance, ask a health care provider about working with a registered dietitian who can create an individualized eating plan and set goals that work for you.
Read the original article on EATINGWELL