BLOOD PRESSURE

Nutritional Approach for Managing Hypertension

Hypertension increases the risk of cardiovascular disease, stroke, and kidney disease. While changing your diet may not replace the need for medication, it can enhance the effectiveness of treatment and reduce the risk of cardiovascular disease. Here are some dietary measures:

The DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet focuses on:

  • Increasing intake of fruits, vegetables, low-fat dairy, whole grains, chicken, fish, and nuts.
  • Decreasing intake of fat, red meat, and sugar.

Reducing Sodium Intake: Limit sodium intake to 2000 mg (5 g of salt) per day. Avoid very salty foods like:

  • Deli and smoked meats
  • Chips, cookies, and salted nuts
  • Large amounts of cheese (except cottage cheese and salt-free cheese)
  • Vegetable or tomato juice
  • Seasonings (celery salt, onion salt, garlic salt)
  • Olives and pickles
  • Canned soups, soup mix, consommés, and bouillon

Tips to reduce sodium consumption:

  • Choose low-sodium or no-salt-added versions of foods.
  • Opt for fresh, frozen, or low-sodium canned vegetables.
  • Use fresh poultry, fish, and lean meats.
  • Choose low-sodium breakfast cereals.
  • Limit cured foods, foods packed in brine, and condiments.
  • Cook rice, pasta, and hot cereals without salt.
  • Rinse canned foods to remove some sodium.
  • Use spices instead of salt.
  • Use salt substitutes under medical advice only.
  • Remove the salt shaker from the table.
  • Read Nutrition Facts labels and choose low-sodium options.

Increasing Potassium Intake: Potassium, found in various foods, may help reduce blood pressure. Sources include potatoes, tomatoes, mushrooms, oranges, bananas, cantaloupes, dairy products, nuts, whole grains, legumes, lean meats, peanuts, almonds, and dried apricots. Check with your pharmacist if you’re on medications for blood pressure before increasing potassium intake.

Managing Weight: Excess weight can cause or worsen hypertension. Maintain a healthy weight with the guidance of a dietitian. If needed, they can suggest diet modifications. Once at a healthy weight, focus on balanced meals for weight maintenance.

Limiting Alcohol Consumption: There’s a strong link between hypertension and excessive alcohol intake. Limit alcohol consumption to a maximum of 2 drinks per day, with men not exceeding 14 drinks per week and women not exceeding 9 drinks per week (one drink equals a glass of wine, one beer, or one ounce of spirits).

Always be mindful of your diet as it significantly impacts your health.