The Best Diet for Hypertension

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has been a popular plan of attack for those who need to lower their blood pressure. Because the diet is simple and requires no special foods, it is a good idea for everybody who wants to take charge of their health by making small changes in their everyday life.

What To Give Up

Sodium is the number one enemy to people with high blood pressure. Reducing sodium in the diet is tricky, as it is present in most canned or prepackaged food. The recommended dose of sodium is between 1,500 to 2,300 mg a day, and people with hypertension should aim for the lower end of the spectrum. However, some foods have lots of sodium, such as canned shrimp, which has 1,955 mg in a 3-oz. serving. Other high-sodium foods include ham (1,114 mg per 3-oz. serving), baked beans (606 mg in a cup), tomato sauce (1,498 mg in a cup, although this may vary among brands) and roasted cashews (1,200 mg per cup). To reduce sodium, always read labels and reduce the amount of salt you use when cooking. Instead, use herbs and spices for seasoning.

What to Increase

There are two nutrients that help control blood pressure when consumed in adequate doses: potassium and calcium. Low intake of either one increases the risk of hypertension and makes it more difficult to control high blood pressure, even when you take medication.

Potassium works by helping balance the body's water, which helps the body to maintain appropriate blood pressure. Foods high in potassium include orange and prune juice, cottage cheese, skim milk, canned sardines, avocados and banana.

Calcium helps regulate blood pressure as well, so it should be consumed daily in appropriate quantities (1,000 mg per day). Foods high in calcium include dairy products, almonds, beans, spinach and broccoli.

Complex Carbohydrates

The DASH diet also recommends an increase in complex carbohydrates, such as whole grain breads and cereals, and at least five servings a day of fruits and vegetables. These foods are high in fiber, which helps regulate blood pressure and stabilizes digestion.