Diet Changes for Lowering High Blood Pressure
Blood pressure measures the pressure of blood exerted on the artery walls as it circulates through the body. Hypertension is the medical condition in which blood pressure is chronically elevated. According to a Colorado State University diet and hypertension study, hypertension affects approximately 25 percent of American adults. Chronic hypertension damages blood vessels, leading to multiple heart conditions such as stroke, heart attack, heart failure, arterial aneurysm, chronic renal failure and impaired vision. There is no quick fix for high blood pressure, but it can be prevented, treated and controlled with lifestyle and dietary changes as well as medication.
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The DASH Diet
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The DASH (Dietary Approaches to Stop Hypertension) diet is recommended for many people suffering from hypertension by their medical providers. It has been proven an effective method to lower blood pressure by several National Institutes of Health (NIH) studies. The DASH Diet is based on a low-sodium eating plan that is rich in fruit, vegetables and low-fat dairy products.
Reduce Sodium
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Foods that are low in salt and sodium are key elements to healthy eating for people who tend to suffer from hypertension. Excess salt consumption increases the body's fluid volume, impairing its natural blood pressure regulating mechanism. The NIH recommends limiting the total consumption of sodium to no more than a maximum of 2,400 milligrams per day. This equals approximately one teaspoon of salt for everything consumed in the course of one day, both in food preparation and added before consumption at the table. In addition to not salting food, avoid eating processed, overly salted foods such as canned vegetables, pizza and fast food.
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Add Fiber
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A high fiber diet is effective in the prevention and treatment of hypertension as well as most other forms of cardiovascular disease. Water-soluble fibers such as psyllium and oat bran are of particular benefit in reducing blood pressure as well as lowering cholesterol.
Fruits and Vegetables
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People who consume more fruits and vegetables have lower blood pressure levels and a lower rate of cardiovascular disease on the whole. Several NIH studies have determined that diets high in fruits and vegetables include more fiber, potassium, complex carbohydrates, magnesium, calcium, and vitamins C and A, as well as less sodium. These factors collectively contribute to lower blood pressure levels and a healthier cardiovascular system.
Increase Potassium
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Another key factor to maintaining lower blood pressure is a diet rich in potassium. In addition to lowering blood pressure and contributing to a healthier cardiovascular system, a diet rich in potassium also decreases the effects of adrenaline on the body during times of peak stress.
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