Although medication is often needed to manage hypertension, following a high blood pressure diet is also important when trying to lower high blood pressure. Here are four popular diets for hypertension and how these diets work.
DASH Diet
One of the most popular high blood pressure diets is the DASH (Dietary Approaches to Stop Hypertension) Diet. Recommended by many health professionals to lower high blood pressure, the DASH Diet is backed by several scientific studies which show its effectiveness in lowering high blood pressure. DASH dieters focus on eating healthy foods such as fruits and vegetables, fat-free or low-fat dairy products, whole grains, fish, poultry, and nuts. Red meat and sugar are limited. Calorie intake ranges from 1,600 to 3,100 calories per day.
Low-Sodium Diet
Often recommended for those with high blood pressure, a low-sodium diet involves limiting sodium by eating more fresh foods and less canned and processed foods. Foods such as pickles, canned meats, and chips are off limits; however, followers of a low-sodium diet can choose from a wide of variety of fresh and frozen fruits and vegetables, fresh meat, and whole grains. This diet also encourages 30 to 45 minutes of exercise three to five times per week.
Mediterranean Diet
Studies suggest eating a Mediterranean style diet reduces risk factors of cardiovascular disease, including high blood pressure. Much like other hypertension diets, the Mediterranean Diet focuses on eating lots of fruits and vegetables, whole grains, and healthy oils, while limiting full-fat dairy products and foods high in saturated fats, both of which can contribute to high blood pressure. The are no set calorie recommendations with the Mediterranean Diet.
TLC Diet
Endorsed by the American Heart Association, the TLC (Therapeutic Lifestyle Change) Diet limits saturated fats and sodium intake. In addition, the TLC Diet encourages dieters to choose whole grains, eat plenty of fruits, vegetables, and healthy fats. This diet also encourages those who are overweight to lose weight and maintain a healthy weight.
While these diets may be helpful in lowering high blood pressure, diet is only one factor to consider in managing blood pressure. Frequent physical activity as well as weight loss are just as important as a healthy diet; even a five to 10 percent reduction in weight can help lower high blood pressure.
DASH Diet
One of the most popular high blood pressure diets is the DASH (Dietary Approaches to Stop Hypertension) Diet. Recommended by many health professionals to lower high blood pressure, the DASH Diet is backed by several scientific studies which show its effectiveness in lowering high blood pressure. DASH dieters focus on eating healthy foods such as fruits and vegetables, fat-free or low-fat dairy products, whole grains, fish, poultry, and nuts. Red meat and sugar are limited. Calorie intake ranges from 1,600 to 3,100 calories per day.
Low-Sodium Diet
Often recommended for those with high blood pressure, a low-sodium diet involves limiting sodium by eating more fresh foods and less canned and processed foods. Foods such as pickles, canned meats, and chips are off limits; however, followers of a low-sodium diet can choose from a wide of variety of fresh and frozen fruits and vegetables, fresh meat, and whole grains. This diet also encourages 30 to 45 minutes of exercise three to five times per week.
Mediterranean Diet
Studies suggest eating a Mediterranean style diet reduces risk factors of cardiovascular disease, including high blood pressure. Much like other hypertension diets, the Mediterranean Diet focuses on eating lots of fruits and vegetables, whole grains, and healthy oils, while limiting full-fat dairy products and foods high in saturated fats, both of which can contribute to high blood pressure. The are no set calorie recommendations with the Mediterranean Diet.
TLC Diet
Endorsed by the American Heart Association, the TLC (Therapeutic Lifestyle Change) Diet limits saturated fats and sodium intake. In addition, the TLC Diet encourages dieters to choose whole grains, eat plenty of fruits, vegetables, and healthy fats. This diet also encourages those who are overweight to lose weight and maintain a healthy weight.
While these diets may be helpful in lowering high blood pressure, diet is only one factor to consider in managing blood pressure. Frequent physical activity as well as weight loss are just as important as a healthy diet; even a five to 10 percent reduction in weight can help lower high blood pressure.
Comments