Hypertension, or high blood pressure, affects millions of people in the U.S., where it is estimated that 1-in-4 people suffer from the condition. Hypertension is called the "silent killer" because people are often unaware that they are suffering from the asymptomatic condition. If not properly treated, the condition can cause heart disease and may shorten life expectancy. Medication is commonly used to treat hypertension; however, consuming the right foods will help to control the condition.
Hypertension
Hypertension is characterized by the body's need to pump large amounts of blood through the artery walls to get blood flowing in the body. When the heart pumps more blood through the arteries, they become damaged. Overworked arteries lead to the development of cardiovascular disease.
There is no known cure for hypertension, but using prescribed medicines and making healthy lifestyle choices will keep blood pressure under control.
Foods to Avoid
Healthy eating is an essential component to maintaining control over high blood pressure. High-calorie diets that are high in sodium, cholesterol and fat are detrimental to long-term health. Therefore, fast foods, salty snacks, prepackaged meals and high-fat foods should be avoided or eaten in moderation. Drink alcohol in moderation as well.
Potassium
Potassium-rich foods are vital to regulate the sodium levels in the body. Diets that are high in potassium reduce the likelihood of developing high blood pressure. Potassium should be naturally derived; avoid using supplements. The best sources for potassium are figs, apricots, raisins, dried mixed fruit, unsalted seeds and nuts, avocados, bananas, potatoes and tomatoes.
Magnesium
Magnesium-rich foods are also important in regulating blood pressure. Magnesium-rich foods include broccoli, unsalted peanuts, oysters, soy milk, spinach, whole-grain cereal and wheat bread, black beans and scallops. Lean cuts of meat, skinless poultry and fish are also great sources of magnesium. Do not fry fish or poultry, and use salt-free or low-sodium products for seasoning.
Fruits and Vegetables
Consuming fruits and vegetables on a daily basis helps to regulate hypertension. Fresh fruit includes peaches, pears, watermelon, apples, plums and pineapples. Fresh vegetable choices include asparagus, cabbage, carrots, cauliflower, celery, cucumber, lettuce, onions, garlic and mushrooms.
In addition to eating large quantities of fruits and vegetables, it is important to drink at least eight, 8 oz. glasses of water per day.
Diet and Exercise
Maintaining a healthy diet is important and should be used in conjunction with an active lifestyle. Be sure to exercise at least three times per week to regulate blood pressure levels. Physical activity helps improve circulation and has a positive effect on blood pressure levels. Proper exercise is also a great way to maintain your body weight, which also helps maintain blood pressure. Your new diet will improve energy levels that will fuel your workout.
Helpful Tips
Consult your health care professional to help you develop a healthy diet that will help manage high blood pressure.
Follow the Dietary Approaches to Stop Hypertension (DASH) diet.
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