The Ultimate Guide to Eating and Living Well for High Blood Pressure

 

How to Prevent and Control Hypertension with Diet

Hypertension, or high blood pressure, is a common condition that affects the body's arteries. It's when the force of blood pushing against the artery walls is consistently too high. The heart has to work harder to pump blood. Blood pressure is measured in millimeters of mercury (mm Hg). In general, hypertension is a blood pressure reading of 130/80 mm Hg or higher.

Hypertension can cause serious health problems, such as heart disease, stroke, kidney damage, vision loss, and more. Therefore, it's important to prevent and control hypertension with lifestyle changes, including diet. In this blog post, we will discuss how diet affects hypertension, what are the key factors to consider in your diet, and what are some dietary tips and recommendations for people with hypertension.

How Diet Affects Hypertension

Diet plays a crucial role in regulating blood pressure. Some foods and nutrients can help lower blood pressure, while others can raise it. Some of the main dietary factors that affect hypertension are:

• Sodium: Sodium is a mineral that helps balance fluids and electrolytes in the body. However, too much sodium can cause water retention and increase blood pressure. The American Heart Association recommends limiting sodium intake to less than 1,500 mg per day for people with hypertension.

• Potassium: Potassium is another mineral that helps regulate fluid and electrolyte balance. It also helps relax blood vessels and lower blood pressure. The recommended intake of potassium for adults is 4,700 mg per day. Foods rich in potassium include bananas, potatoes, tomatoes, beans, yogurt, and leafy greens.

• Calories: Calories are units of energy that come from food. Consuming more calories than you burn can lead to weight gain and obesity, which are risk factors for hypertension. The recommended calorie intake varies depending on your age, sex, activity level, and health goals. You can use online calculators or apps to estimate your calorie needs and track your intake.

• Fiber: Fiber is a type of carbohydrate that helps lower cholesterol, regulate blood sugar, and promote bowel health. It also helps you feel full and eat less calories. The recommended intake of fiber for adults is 25 to 30 grams per day. Foods high in fiber include whole grains, fruits, vegetables, nuts, seeds, and legumes.

• Nutrition: Nutrition refers to the quality and variety of foods you eat. A balanced and nutritious diet can provide you with essential vitamins, minerals, antioxidants, and phytochemicals that can help prevent and control hypertension. Some of the nutrients that are beneficial for blood pressure include calcium, magnesium, vitamin C, vitamin D, omega-3 fatty acids, flavonoids, and nitrate. Foods that contain these nutrients include dairy products, nuts, seeds, citrus fruits, berries, fatty fish, green leafy vegetables, and beetroot.

How to Prevent and Control Hypertension with Diet

To prevent and control hypertension with diet, you need to follow some general principles and guidelines that can help you lower your blood pressure and improve your overall health. Here are some of them:

• Limit sodium intake: As mentioned above, sodium can raise blood pressure by causing water retention and increasing blood volume. To limit sodium intake, Read nutrition labels and choose foods that are low in sodium or have no added salt. Avoid processed foods such as canned soups, frozen meals, deli meats, pickles, sauces, condiments, snacks, and fast foods, as they tend to be high in sodium. Cook your own food using fresh ingredients and herbs, spices, vinegar, lemon juice, or other salt-free seasonings instead of salt. Eat out less often and ask for your food to be prepared without salt or with less salt when possible.

• Increase potassium intake: As mentioned above, potassium can lower blood pressure by balancing fluids and electrolytes and relaxing blood vessels. To increase potassium intake, Eat more fruits, vegetables, beans, yogurt, and potatoes, as they are good sources of potassium. Choose low-sodium or salt-free versions of canned or packaged foods that contain potassium, such as tomato sauce, vegetable juice, or broth.

• Limit alcohol intake: Alcohol can raise blood pressure by stimulating the nervous system and increasing heart rate. It can also interfere with some blood pressure medications. The American Heart Association recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

• Control calorie intake: As mentioned above, calorie intake affects your weight, which in turn affects your blood pressure. To control calorie intake, Use online calculators or apps to estimate your calorie needs and track your intake. Aim for a moderate calorie deficit of around 500–600 calories per day to lose weight gradually and safely. Choose nutrient-dense foods that are low in calories but high in vitamins, minerals, antioxidants, and phytochemicals. These include fruits, vegetables, whole grains, lean proteins, low-fat dairy products, nuts, seeds, and legumes. Avoid or limit foods that are high in calories but low in nutrients. These include sugary drinks, sweets, pastries, fried foods, processed meats, and fast foods.

• Increase fiber intake: As mentioned above, fiber can help lower cholesterol, regulate blood sugar, and promote satiety. To increase fiber intake, Eat more whole grains such as oats, barley, quinoa, brown rice, and whole wheat bread and pasta. Eat more fruits and vegetables with their skins on whenever possible. Snack on nuts, seeds, dried fruits, popcorn, or granola bars that are high in fiber. Add beans, lentils, chickpeas, or other legumes to your salads, soups, stews, or curries. Use flaxseeds, chia seeds, psyllium husk, or oat bran as natural fiber supplements. You can add them to your smoothies, yogurt, cereal, or baked goods.

• Balance your meals: A balanced meal consists of a variety of foods from different food groups that provide you with the nutrients you need. To balance your meals, Use a plate model to plan your portions. Fill half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. Add a serving of fruit, low-fat dairy product, or healthy fat as a snack or dessert.

  Follow the Dietary Approaches to Stop Hypertension (DASH) diet, which is a proven eating plan that can help lower blood pressure. The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts, seeds, and legumes. It also limits sodium, saturated fat, cholesterol, and added sugars.

• Choose healthy cooking methods: The way you cook your food can affect its nutritional value and impact on your blood pressure. Some cooking methods can add extra fat, salt, or calories to your food, while others can preserve or enhance its natural flavors and nutrients. To choose healthy cooking methods, Avoid frying your food in oil, butter, or lard, as this can increase the fat and calorie content of your food. Instead, use a small amount of liquid oil or cooking spray to sauté, stir-fry, or pan-fry your food. You can also use water, broth, juice, vinegar, or wine to add moisture and flavor to your food.

Use an oven, a grill, a broiler, or a toaster oven to bake, roast, or broil your food. This can help reduce the fat and calorie content of your food by allowing the excess fat to drip off. You can also use a rack or a baking sheet lined with foil or parchment paper to prevent your food from sticking or burning.

Use a pot, a steamer basket, a microwave, or an electric steamer to boil, steam, or poach your food. This can help retain the natural juices and nutrients of your food without adding any fat or salt. You can also add herbs, spices, lemon juice, or vinegar to the cooking liquid to enhance the flavor of your food.

Use a slow cooker, a pressure cooker, or a Dutch oven to braise or stew your food. This can help tenderize tough cuts of meat and create rich sauces and soups with minimal added fat or salt. You can also use water, broth, wine, juice, or tomato sauce as the cooking liquid and add vegetables, herbs, and spices for extra flavor and nutrition.

• Avoid foods that can raise blood pressure: Some foods and drinks can directly increase your blood pressure or interfere with your blood pressure medications. These include:

Salty snacks such as potato chips, pretzels, crackers, popcorn, and salted nuts. These can add a lot of sodium to your diet and make you thirsty for sugary drinks.

Sugary drinks such as sodas, fruit juices, sports drinks, energy drinks, and sweetened coffee or tea. These can add a lot of calories and sugar to your diet and raise your blood pressure and blood sugar levels.

Red meats such as beef, lamb, pork, veal, venison, and goat. These can be high in saturated fat and cholesterol, which can raise your blood pressure and increase your risk of heart disease.

Fried foods such as french fries, chicken nuggets, onion rings, doughnuts, and pastries. These can be high in calories, fat, salt, and trans fats, which can raise your blood pressure and cholesterol levels and contribute to weight gain.

Foods high in saturated fats such as butter, cheese, cream, ice cream, whole milk, fatty cuts of meat, poultry skin, bacon, sausage, lard, and coconut oil. These can raise your blood pressure and cholesterol levels and increase your risk of heart disease.

Foods high in trans fats such as margarine, shortening, baked goods, fried foods, snack foods, and fast foods. These can raise your blood pressure and cholesterol levels even more than saturated fats and increase your risk of heart disease and stroke.

Alcohol such as beer, wine, liquor, and mixed drinks. These can raise your blood pressure by stimulating your nervous system and increasing your heart rate. They can also interfere with some blood pressure medications. The American Heart Association recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men.

Caffeine such as coffee, tea, energy drinks, chocolate, and some pain relievers. These can temporarily raise your blood pressure by stimulating your nervous system and increasing your heart rate. They can also cause dehydration and interfere with some blood pressure medications. If you are sensitive to caffeine or have uncontrolled hypertension, you may want to limit or avoid caffeine altogether.

• Include foods that can lower blood pressure: Some foods and drinks can directly lower your blood pressure or help your blood pressure medications work better. These include:

Fruits and vegetables such as leafy greens, avocados, berries, and citrus fruits. These are rich in potassium, magnesium, vitamin C, fiber, antioxidants, and phytochemicals that can help lower blood pressure and protect your blood vessels. Aim for at least five servings of fruits and vegetables per day.

Whole grains such as oats, barley, quinoa, brown rice, and whole wheat bread and pasta. These are high in fiber, magnesium, and other nutrients that can help lower blood pressure and cholesterol levels and prevent blood sugar spikes. Aim for at least three servings of whole grains per day.

Low-fat dairy products such as milk, yogurt, cheese, and cottage cheese. These are high in calcium and protein, which can help lower blood pressure and support muscle and bone health. Choose fat-free or low-fat versions to limit saturated fat intake. Aim for two to three servings of low-fat dairy products per day.

Lean proteins such as fish, poultry, eggs, beans, nuts, seeds, and soy products. These are high in protein and omega-3 fatty acids, which can help lower blood pressure and inflammation and support heart health. Choose lean cuts of meat and poultry without skin and remove any visible fat before cooking. Limit red meat intake to no more than one serving per week. Aim for two to three servings of lean proteins per day.

Healthy fats such as olive oil, canola oil, avocado oil, flaxseed oil, walnut oil, and sesame oil. These are high in monounsaturated and polyunsaturated fats, which can help lower blood pressure and cholesterol levels and reduce inflammation. Use them sparingly to replace saturated fats in your diet. Aim for two to three tablespoons of healthy fats per day.

Flavonoid-rich foods such as dark chocolate, red wine, tea, berries, grapes, apples, citrus fruits, onions, broccoli, and soy products. These are high in plant compounds called flavonoids, which can help lower blood pressure by relaxing blood vessels and improving blood flow. Choose dark chocolate with at least 70% cocoa content and limit intake to one ounce per day. Limit red wine intake to no more than one drink per day for women and two drinks per day for men. Enjoy tea without added sugar or milk.

Nitrate-rich foods such as beetroot, celery, spinach, lettuce, arugula, radishes, and parsley. These are high in nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that helps relax blood vessels and lower blood pressure. You can eat these foods raw or cooked or drink their juice.

Suggestions for other lifestyle changes for hypertension

Other lifestyle tips for hypertension Besides diet, there are other lifestyle factors that can affect your blood pressure. Here are some tips to help you prevent and control hypertension with your daily habits:

Maintain a healthy weight: Being overweight or obese can increase your risk of hypertension and its complications. Losing weight can help lower your blood pressure and improve your heart health. Aim for a body mass index (BMI) of 18.5–24.9 kg/m2 and a waist circumference of less than 40 inches (102 cm) for men and less than 35 inches (89 cm) for women.

Quit smoking: Smoking can damage your blood vessels and raise your blood pressure. It can also increase your risk of heart disease, stroke, and other health problems. Quitting smoking can lower your blood pressure and improve your overall health. Ask your health care provider for help with quitting or visit CDC’s Smoking and Tobacco Use website for more information.

Limit alcohol intake: Drinking too much alcohol can raise your blood pressure and interfere with your blood pressure medications. It can also increase your calorie intake and contribute to weight gain. The American Heart Association recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine, or 1.5 ounces (44 ml) of liquor.

Increase physical activity: Being physically active can help lower your blood pressure and keep your heart healthy. It can also help you lose weight, reduce stress, and improve your mood. The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. They also recommend doing muscle-strengthening activities at least two days per week. Some examples of aerobic activities include walking, jogging, cycling, swimming, dancing, or playing sports. Some examples of muscle-strengthening activities include lifting weights, doing push-ups, or using resistance bands.

Manage stress: Stress can raise your blood pressure and affect your mental and emotional well-being. It can also lead you to adopt unhealthy behaviors such as overeating, smoking, drinking, or skipping exercise. To manage stress, try to identify the sources of stress in your life and find healthy ways to cope with them. Some stress management techniques include practicing relaxation methods such as deep breathing, meditation, yoga, or tai chi, engaging in hobbies or activities that make you happy, spending time with family and friends, seeking professional help if needed, or joining a support group.

Monitor your blood pressure: Keeping track of your blood pressure can help you detect any changes and adjust your treatment accordingly. You can measure your blood pressure at home with a digital blood pressure monitor or at a pharmacy, clinic, or health center. You can also ask your health care provider to check your blood pressure regularly. Aim for a blood pressure of less than 120/80 mm Hg. If your blood pressure is higher than that, talk to your health care provider about what you can do to lower it.

Take your medications as prescribed: If lifestyle changes are not enough to control your blood pressure, your health care provider may prescribe medications to help lower it. There are different types of blood pressure medications that work in different ways. Some examples include diuretics, beta blockers, ACE inhibitors, ARBs, calcium channel blockers, alpha blockers, and renin inhibitors. It is important to take your medications exactly as prescribed and not to skip or stop them without consulting your health care provider. You may need to take more than one medication to achieve optimal blood pressure control. Follow your health care provider's instructions and report any side effects or concerns you may have.

Conclusion

High blood pressure is a common and serious condition that can increase your risk of heart disease and stroke. However, you can prevent and control high blood pressure by making healthy lifestyle changes and taking medications if needed. Eating a balanced diet that is low in salt, sugar, and saturated fat and high in fruits, vegetables, whole grains, and low-fat dairy products can help lower your blood pressure and improve your heart health. Other lifestyle factors such as maintaining a healthy weight, quitting smoking, limiting alcohol intake, increasing physical activity, managing stress, monitoring your blood pressure, and taking your medications as prescribed can also help you achieve optimal blood pressure control. By following these tips, you can lower your blood pressure and reduce your risk of heart disease and stroke.

References

American Heart Association. (2020). High blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure

Centers for Disease Control and Prevention. (2020). High blood pressure. https://www.cdc.gov/bloodpressure/index.htm

National Heart, Lung, and Blood Institute. (2020). DASH eating plan. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan

Mayo Clinic. (2019). 10 ways to control high blood pressure without medication. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

Yarmolinsky J, Gon G, Edwards P. (2018). Effect of tea on blood pressure for secondary prevention of cardiovascular disease: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 76(4): 265–274. https://doi.org/10.1093/nutrit/nux077