Introduction:
Adopting a variety of dietary modifications is beneficial in managing high blood pressure. This includes reducing salt (sodium) intake, losing weight in cases of overweight or obesity, and following a diet rich in fruits, vegetables, legumes, and low-fat dairy products. Non-dietary lifestyle changes are also important, such as quitting smoking, engaging in regular physical activity (aiming for at least 150 minutes of moderate-intensity exercise per week), limiting caffeine from coffee, tea, and other sources, and reducing stress and anxiety through relaxation techniques like meditation.
Lifestyle changes alone may control blood pressure in individuals with stage 1 hypertension or prehypertension.
A healthy diet should be rich in:
• Fruits and vegetables.
• Whole grains.
• Low-fat dairy products.
• Skinless poultry and fish.
• Nuts and legumes.
• Plant-based oils.
And limited in:
- Saturated and trans fats.
- Salt (sodium).
- Red meats.
- Sweets and sugar-sweetened beverages.
Reading Nutrition Labels When Shopping for Food:
- Avoid foods high in saturated or trans fats, as they can raise cholesterol levels.
- Choose products that are lower in sodium (salt), as high salt intake increases blood pressure.
DASH Diet (Dietary Approaches to Stop Hypertension):
The DASH diet is recommended for individuals seeking to prevent or manage high blood pressure and reduce the risk of heart disease. It focuses on lowering salt intake, which in turn lowers blood pressure. The diet emphasizes foods that are low in saturated fat and cholesterol, and high in fruits, vegetables, beans, nuts, seeds, whole grains, fish, poultry, and low-fat dairy. It limits added sugars, red meat, and sodium.
Tips for Transition to the DASH Diet:
- Gradually add fruits or vegetables to lunch and dinner.
- Use only half the butter or margarine normally used when preparing meals.
- If lactose intolerant, choose lactose-free milk or yogurt with added lactase enzyme.
- Eat foods rich in vitamin B, such as whole grains.
- Add two servings of fruit or vegetables to each meal or include fruits in snacks.
- Consume two or more servings of lean meat per week.
- Use fruit or low-fat items as desserts or snacks.
Reducing Salt (Sodium) in the Diet:
- Most people consume more salt than necessary. Seniors may be more sensitive to sodium and should be especially cautious.
- Choosing low-salt foods is a key component of a healthy eating pattern.
- Sodium intake should not exceed 2.3 grams (2,300 milligrams) per day, which equals about 6 grams (1 teaspoon) of table salt daily. People with high blood pressure may be advised by their doctor to consume less than this amount, including salt used in cooking and at the table.
Tips for Lower Salt and Sodium Intake:
- Buy fresh, frozen, or canned vegetables labeled “no added salt."
- Use fresh poultry, fish, and lean meats instead of canned or processed versions.
- Cook with herbs, spices, and salt-free seasoning blends.
- Prepare rice and pasta without adding salt.
- Limit instant or flavored rice and pasta products, which often contain added salt.
- Reduce consumption of frozen ready-made meals like pizza, pre-packaged mixes, and canned soups.
- Rinse canned foods to remove some of the sodium.
- Replace salt with spices to enhance flavor.
- Read food labels carefully and avoid high-sodium products.