Madeleine Hull
Diet is a crucial tool for managing hypertension or high blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet, which involves eating plenty of fruits, vegetables, and whole grains, and low-fat dairy products, has been proven effective in managing hypertension. This diet also includes some fish, poultry, dried beans, nuts, and seeds, with minimal red meat, sweets, and sugary drinks. The DASH diet is flexible and balanced, providing ample calcium, potassium, magnesium, vitamin C, and fiber while limiting saturated fat, cholesterol, and sodium.
Diet for a Person with Hypertension
| Characteristics | Values |
|---|---|
| Name of Diet | DASH (Dietary Approaches to Stop Hypertension) |
| Food Groups | Fruits, Vegetables, Wholegrains, Lean Proteins, Dairy, Nuts and Seeds |
| Food to Limit | Red Meat, Salt, Sugar, Alcohol, Saturated Fats, Cholesterol |
| Food to Include | Calcium, Potassium, Magnesium, Vitamin C, Fibre |
| Sodium Intake | 1,500 milligrams per day for young and middle-aged adults |
| Additional Information | The DASH diet is flexible and balanced, providing nutritional goals rather than requiring special foods. |
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What You'll Learn
Eat more fruits, vegetables, and wholegrains
For people with hypertension, it is recommended to follow the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet involves eating more fruits, vegetables, and wholegrains, while reducing your intake of salty, sugary, and fatty foods.
Fruits and vegetables are naturally low in calories and fat, and they are a good source of potassium, which can help balance out the negative effects of salt. They are also packed with beneficial fibres, vitamins, and minerals, and are typically low in sodium, which is especially important for people with hypertension. Aim for a variety of different coloured fruits and vegetables to benefit from the wide range of nutrients they provide. For instance, citrus fruits contain hesperidin, an antioxidant that may benefit heart health. Research has also shown that leafy green vegetables are rich in nitrates, which help manage blood pressure.
When it comes to wholegrains, opt for brown rice, wholemeal bread, and oats, which contain more nutrients and fibre than refined starchy carbs like white bread, pasta, and rice. Fibre is beneficial for lowering blood pressure, as it helps to reduce weight, which is a contributing factor to hypertension. Additionally, oats contain a type of fibre called beta-glucan, which has been linked to improved heart health and lower blood pressure.
While it is important to increase your intake of fruits, vegetables, and wholegrains, it is also crucial to be mindful of portion sizes. The USDA recommends consuming around 2 cups of fruit and 3 cups of vegetables daily, although this may vary slightly depending on age and sex.
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Consume low-fat dairy and lean protein
Dairy products are a great source of nutrients, including calcium, which has been linked to lowering blood pressure. However, full-fat dairy products are also high in saturated fats, which can have the opposite effect and increase blood pressure. Therefore, it is recommended that people with hypertension opt for low-fat dairy options, such as semi-skimmed milk and low-fat natural yogurt. These provide calcium and protein without the excess saturated fat.
In addition to dairy, it is important to consume adequate protein as part of a hypertension-friendly diet. Protein sources that are lean, or low in fat, are ideal. These include soy, fish, skinless chicken, very lean meats, and eggs. These foods are lower in calories than fattier options but are still filling, which can help with weight management and, in turn, lower blood pressure.
When preparing meals, it is important to use healthy cooking methods. Broiling, grilling, poaching, and baking are good ways to cook fish, chicken, and lean meats. It is best to avoid adding high-fat dressings or sauces, as these can contribute to high blood pressure. Instead, opt for healthy fats like monounsaturated oils, such as olive or canola oil.
It is also important to limit processed foods, as these often contain high levels of saturated and trans fats, which can raise blood pressure. This includes commercially prepared baked goods, such as donuts, cookies, and crackers, as well as fried foods. Checking food labels can help identify foods high in unhealthy fats, as ingredients lists may include "hydrogenated" or "partially hydrogenated" oils.
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Limit saturated fat and sodium
Saturated fats are typically solid at room temperature and are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs, and tropical oils like coconut and palm. They can cause problems with your cholesterol levels, which can increase your risk of heart disease. Eating too much saturated fat can raise the level of LDL (bad) cholesterol in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke.
To reduce your saturated fat intake, you can replace foods high in saturated fat with healthier options such as unsaturated fats (e.g. canola, soybean, and olive oil). Choose whole grains, lean and plant-based proteins, and a variety of fruits and vegetables. If you eat meat, choose lean meats and poultry without the skin. Prepare them without added saturated or trans fats. Eat foods made with liquid vegetable oil but not tropical oils.
The American Heart Association recommends limiting saturated fats to about 13 grams or less per day, or less than 6% of total calories. For US adults, it is recommended that saturated fatty acids intake be less than 10% of calories.
Sodium is an essential mineral, but too much of it can lead to high blood pressure. Most of the sodium in our diets comes from packaged and processed foods, as well as restaurant meals and takeout. To reduce your sodium intake, limit your consumption of packaged, processed, and restaurant foods. Remove the salt shaker from the table and use spices and herbs instead to season your food. Aim for about 500 milligrams of sodium per day as a minimum and limit yourself to a maximum of 2,300 milligrams, which is about one teaspoon of salt.
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Increase potassium intake
Hypertension, or high blood pressure, can be managed by following the DASH diet, which recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils. Instead, one should focus on eating fruits, vegetables, and whole grains, as well as lean sources of protein.
One of the key aspects of the DASH diet is increasing potassium intake, which is important for managing high blood pressure. Potassium helps to reduce the effects of sodium, which is known to increase blood pressure. The more potassium you consume, the more sodium your body eliminates through urine. Additionally, potassium helps to relax the walls of blood vessels, contributing to lower blood pressure.
The recommended daily potassium intake for an average adult is 3,500 to 5,000 mg. This can be achieved by incorporating natural sources of potassium into your diet. For example, a medium banana contains about 451 milligrams of potassium, while half a cup of plain cooked sweet potatoes provides 286 mg. Other good sources of potassium include fruits, vegetables, whole grains, low-fat dairy, and fish.
It is important to note that consuming too much potassium can be harmful to individuals with kidney problems or certain medical conditions. Therefore, it is always advisable to consult with a healthcare professional before making significant dietary changes or taking supplements.
By following the DASH diet and increasing potassium intake, individuals with hypertension can effectively manage their blood pressure and improve their overall heart health.
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Avoid salt, sugar, and alcohol
Salt, sugar, and alcohol are three major contributors to high blood pressure, so it is important to limit their intake.
Firstly, sodium, found in salt, encourages the body to retain fluid, which increases blood volume and raises blood pressure. While some salt is necessary for the body, we should have no more than 6g of salt a day, yet many of us exceed this amount. Salt is often already added to our food when we buy it, such as in olives, sauces, pickles, processed meats, bread, and breakfast cereals. Thus, it is important to check food labels and opt for low-salt options, as well as cut back on eating out and takeaways, preparing lower-salt versions of meals at home.
Secondly, sugar, especially in the form of sugary beverages like sodas, fruit juices, sweetened tea, and energy drinks, contributes to weight gain, which is a risk factor for high blood pressure. Sugar may also directly aggravate hypertension, as seen in a 2019 study where female participants with high blood pressure reduced their blood pressure by decreasing their sugar intake by 2.3 teaspoons a day.
Finally, alcohol is another substance that can increase blood pressure. The AHA (American Heart Association) recommends limiting alcohol consumption to two drinks a day for men and one for women. Research from 2017 also found a link between drinking less alcohol and lowering blood pressure, especially among those who usually had more than two drinks each day.
While it is important to be mindful of salt, sugar, and alcohol intake, a holistic approach to health is best. This includes regular exercise, maintaining a healthy weight, and consuming a balanced diet rich in fruits, vegetables, whole grains, and lean protein.
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Frequently asked questions
A person with hypertension should follow a healthy, balanced diet, such as the DASH (Dietary Approaches to Stop Hypertension) diet. This includes eating plenty of fruits, vegetables, wholegrains and low-fat dairy products, some fish, poultry, dried beans, nuts and seeds, and minimal red meat, sweets and sugar-laden drinks.
The DASH diet recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like coconut oil. It also recommends limiting sodium intake to 1,500 milligrams per day, or 2,300 milligrams combined with other elements of the diet, and upping potassium intake to 4,600 milligrams per day.
In addition to the DASH diet, other dietary changes that can help to lower blood pressure include eating more fibre, choosing lean sources of protein, and limiting salt intake to 6g per day.
