A high blood pressure diet isn't really a diet. Rather, it's learning how to avoid certain types of food that contribute to hypertension. Of course, since many of the foods you'll be avoiding cause weight gain, you might be able to lose weight while lowering blood pressure.

The human body needs less than a teaspoon of salt per day. The average American consumes anywhere between 2 to 4 teaspoons of salt per day — much of it hidden in processed or pre-packaged food.

 

Excessive amounts of sodium in our diets account for many increases in blood pressure, and a low sodium diet is often the first suggestion doctors make when a patient is diagnosed with high blood pressure.

 

We get most of our sodium through sodium chloride — good old table salt. Processed food is another source of sodium, and should be avoided if you're following a high blood pressure diet.

 

If you're wondering how to start a low sodium diet, many cookbooks are designed for people who need to restrict their salt intake. You can find low sodium recipes online, at the library, or through your local diabetes association.

Although this may look like a list of your favorite foods, it's also a list of foods to avoid if you suspect hypertension:

While a high blood pressure diet should restrict salt, reducing fat and cholesterol intake is also a way of lowering blood pressure. Neither of the two actually causes hypertension, but both contribute to heart disease, which can aggravate hypertension, which makes heart disease worse. It's a nasty cycle.

 

Fats increase weight, and obesity has been linked to hypertension. Fats also increase the amount of cholesterol in your bloodstream. A combination of high cholesterol and high blood pressure can lead to clogged arteries and heart attacks. Overall, a high blood pressure diet should restrict fats and salt. High fiber foods such as whole grains, fruits, and vegetables should be increased in the high blood pressure diet.

Changing your eating habits takes time, persistence and a little imagination. Try a few of these ideas.

The DASH (Dietary Approaches to Stop Hypertension) diet is a combination of ideas mentioned above. The DASH diet was designed to reduce high blood pressure, but is a good model for general health practices as well. The diet puts an emphasis on lowering sodium intake while increasing the number of servings of fruits, vegetables, and low fat dairy foods. The DASH diet is also high in calcium, magnesium, and potassium — minerals that play a role in lowering blood pressure — as well as dietary fiber.

Although the goal of the DASH diet is to reduce blood pressure, weight loss is a fringe benefit due to reduction in sodium, fat, and cholesterol intake.

To start on the DASH diet, gradually cut back on sodium intake while increasing the amount of fruits and vegetables. Eat an 8-ounce steak instead of a 16-ounce steak and add a serving of steamed broccoli; instead of pecan pie for dessert, have a fresh fruit medley.

 

Resources

Gabel, C. (2002). Help for hypertension: A dietary guide. Family Nutrition Education Programs, University of Missouri Extension.

Healthwise. (nd). Sodium intake and high blood pressure. WebMD Health.

National Institutes of Health. (1997, April). The DASH diet. NIH press release.

U.S. Department of Health and Human Services. (revised 2003). Facts about the DASH eating plan [NIH Publication No. 03-5232].