Combating High Blood Pressure

According to the Centers for Disease Control and Prevention, around 37 million U.S. adults have high blood pressure, also known as hypertension. Hypertension is a major risk factor for heart disease, stroke, congestive heart failure and kidney disease.

What Is Hypertension?

For adults who are not pregnant, normal blood pressure is defined as a reading of 120/80 mmHg or lower. People with top numbers, or systolic readings, of 120 to 129 mmHg are considered to be at risk for hypertension, even when the bottom number, or diastolic readings, remain under 80 mmHg. A diagnosis of high blood pressure is usually confirmed by a doctor after an individual has had more than one reading at 130/80 mmHg or higher.

High blood pressure in pregnancy is known as preeclampsia. The exact causes of preeclampsia aren’t fully understood but changes in blood volume during pregnancy are thought to play a role. Blood pressure ranges are considered hypertensive for this group at a level of 140/90 mmHg or higher. Preeclampsia usually resolves after delivery.

Follow a Heart-Healthy Eating Plan

People with high blood pressure should consult a physician and follow a heart-healthy diet, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan. A balanced DASH eating plan based on 2,000 calories per day would include:

• 8 to 10 servings of fruits and vegetables
• 6 to 8 servings of grains — such as whole-wheat bread, pasta, pitas, oatmeal, brown rice
• 3 servings of fat-free or low-fat dairy products
• 6 or fewer servings per day of lean meat, poultry and fish
• 2 to 3 servings per day of fats and oils — limiting saturated fat intake
• 4 to 5 servings per week of nuts, seeds and legumes
• Limited amounts of sweets and added sugars — 5 or fewer servings per week

Less than 2,300 milligrams per day of sodium is recommended for individuals age 14 and older, and less for children 13 and younger. Adults with prehypertension and hypertension may benefit from reducing their sodium intake further; however, additional sodium restrictions have not been shown to benefit individuals with preeclampsia. Talk with your health care provider or a registered dietitian nutritionist to determine what levels may work best for you.

To get an assortment of nutrients, eat a variety of foods and be adventurous in the produce section by choosing a colorful fruit or vegetable you have never tried. Along with fruits and vegetables that contain potassium such as tomatoes, beans and oranges, encourage your family to pick a new fruit or vegetable each time you shop.

Consider planning at least two vegetarian dinners per week with beans as the main source of protein instead of meat. Experiment with fresh herbs and dried spices instead of salt, choose whole-grain products and add nuts to salads and cereal. Make sure to include lean meat, poultry and fish in your eating plan, which can be great sources of protein, iron, zinc and B vitamins. Finally, add variety by snacking on fresh vegetables with bean dip or eat salsa in place of other condiments with scrambled eggs, on a baked potato or with vegetables.

The bottom line in lowering blood pressure is to follow a heart-healthy eating plan, maintain a healthy weight and increase physical activity. Consult a registered dietitian nutritionist to start combating high blood pressure and for guidance regarding food choices.