How to prevent and manage high blood pressure with diet
Several factors that you can control make a huge impact on whether you develop high blood pressure.
In this column, I’m focusing on how you can prevent and manage high blood pressure with the types of food you eat and with the dietary salt you consume. You can still enjoy your meals and keep pleasure on your plate, if you keep a few important caveats in mind.
One is the amount of salt you eat.
Why is keeping your daily salt (sodium) intake under 2,400 milligrams a day (about a teaspoon) so important? Because salt attracts water and pulls it into your blood vessels, increasing your blood volume, and eventually your blood pressure. Most of us eat far more sodium than that. Research shows that by keeping your sodium intake under 2,300 milligrams per day, you can lower your blood pressure significantly.
How do we do it? By learning where the salt in your diet is coming from.
Highly processed packaged, boxed or prepared foods contribute about 70% of the sodium we consume. So steer clear of them and eat more whole foods like fresh, frozen or canned low-sodium vegetables and fruit. Rinsing canned foods lowers salt by up to 40%.
The DASH (Dietary Approaches To Stop Hypertension) diet is an eating pattern that has been clinically proven beneficial for lowering blood pressure, delivering powerful nutrition and health benefits, and can even promote weight loss. The DASH diet includes lots of whole grains, fruits, vegetables, lean meats, nuts, beans, seeds and low-fat dairy products.