High Blood Pressure

Reduce symptoms of high BP with plant based diet; can help improve insulin resistance

Recommended For

Arterial hypertension, Blood pressure, high, Coronary artery disease, High blood pressure, Hypertension, Pre-hypertension, Primary hypertension, Secondary hypertension.

Diet Goals

Low sodium, low fat diet

  • Low sodium main factor in lowering BP
  • Limit to 1 tsp or 2,300 mg of sodium per day
  • Low saturated and total fat
Medications treat symptoms but diet helps treat the underlying cause of high blood pressure. Take your meds but don't forget diet changes.

Food Recommendations

Foods to Eat

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low sodium: Unsalted trail mix, popcorn, nuts, seeds
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Full fat dairy: Whole milk, yogurt, butter, cheese

Diet Rules

Additional Information

Research

Research on Dietary Approach to Stop Hypertension (DASH) Diet shows that it's one of the most important non-drug measures for controlling hypertension; can drop systolic pressure up to 11 mmHg.
Studies show increasing potassium intake from food to recommended levels should drop BP 4 to 5 mmHg.
Study published in 2011: T2 diabetics on DASH reduced their A1c levels.

Caveats

Salt substitutes are high in potassium; talk to MD if kidney disease; can lead to dangerously high potassium levels in blood.
Caution salt in common foods: Pizza, sandwiches, cheese, cold cuts, soup, tacos, salty snacks, chicken, eggs.
Every loss of 2.2 lbs can drop BP 1 mmHg; Reducing alcohol intake can drop BP 4 mmHg.
Doing 30 minutes of aerobic activity 5 days a week can lower blood pressure 5 to 8 mmHg; check with MD.

References

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