Proper Diet for Hypertension

Diet has a direct affect on blood pressure. High levels of sodium, too much fat, high caloric intake and low calcium can all increase an individual's risk of hypertension. Learning how to eat properly is one of the first steps a blood pressure patient can take toward controlling the condition.

The Role of Food on Blood Pressure

A poor diet affects blood pressure in two ways. First, it can directly raise blood pressure. Second, it contributes to overall weight, and excess weight increases the risk of hypertension. Sodium is one of the most dangerous aspects of the American diet as it relates to blood pressure. Too much salt in the diet causes the blood vessels to retain excess fluid. This makes it more difficult for the heart to pump blood through them, increasing blood pressure. Salt also may cause some vessels to dilate, slowing the flow of blood.

Some nutrients can actually improve blood pressure. In a study reported by Colorado State University, potassium was shown to work with sodium to balance out the fluids in the body. In other words, the potassium counteracted the effect of the sodium, so the more potassium the person ate, the lower the blood pressure was. Calcium also was shown to regulate blood pressure: Those without enough of it in their diets were at higher risk of hypertension.

The DASH Diet

The best diet for hypertension patients, as recommended by the Department of Health and Human Services, is the DASH Diet. DASH (Dietary Approaches to Stop Hypertension) was a study performed by the National Heart, Lung and Blood Institute on diet and blood pressure, and the results showed that hypertension patients who followed the eating plan significantly lowered their blood pressure within the first two weeks on the plan.

These results were quite positive, but the study went further to look at the affect of sodium specifically. When the original DASH eating plan was combined with a sodium restriction of just 1,500 mg per day, rather than the original 2,300 mg, the amount of change in the patients' blood pressure was equal to or better than that achieved with popular blood pressure medications (reference 1).

The DASH diet is high in fruits, vegetables, fat-free dairy products and whole grains. It also includes fish, poultry and nuts. Red meat and added sugar are avoided.

Using the DASH Plan

The DASH Eating Plan focuses on what you should eat, not what you shouldn't. Each day under the plan, patients should eat seven to eight servings of whole grains, four to five servings each of vegetables and fruit, two to three servings of low-fat dairy products and two or fewer servings of meat. In addition, nuts, seeds and beans should be eaten four to five times a week. Dieters also need to consume 1,250 mg of calcium, 4,700 mg of potassium and 500 mg of magnesium daily.

The plan has a few restrictions as well. Only 6 percent of the total caloric intake should come from saturated fat. The dieter should consume no more than 1,500 grams of sodium. These recommendations are for a standard 2,100-calorie diet.