Lower Your Blood Pressure by Eating Right

 Lower Your Blood Pressure by Eating Right

What you eat affects your chances of getting high blood pressure. A healthy eating plan
can both reduce the risk of developing high blood pressure and lower a blood pressure
that is already too high.

For an overall eating plan, consider DASH, which stands for “Dietary Approaches to
Stop Hypertension.” You can reduce your blood pressure by eating foods that are low in
saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and lowfat dairy
foods. The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low
amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium,
calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and
sodium also can reduce blood pressure.
Box 6 gives the servings and food groups for the DASH eating plan. The number of
servings that is right for you may vary, depending on your caloric need.

The DASH eating plan has more daily servings of fruits, vegetables, and grains than
you may be used to eating. Those foods are high in fiber, and eating more of them may
temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually
increase your servings of fruits, vegetables, and grains. Box 7 offers some tips on how to
adopt the DASH eating plan.

A good way to change to the DASH eating plan is to keep a diary of your current eating
habits. Write down what you eat, how much, when, and why. Note whether you snack
on high-fat foods while watching television or if you skip breakfast and eat a big lunch.
Do this for several days. You’ll be able to see where you can start making changes.
If you’re trying to lose weight, you should choose an eating plan that is lower in calories.
You can still use the DASH eating plan, but follow it at a lower calorie level. (See box 8.)
Again, a food diary can be helpful. It can tell you if there are certain times that you eat but
aren’t really hungry or when you can substitute low-calorie foods for high-calorie foods.

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