Eat to Lower Blood Pressure — Nutrition Strategies for Counseling Patients By Juliann Schaeffer Today's Dietitian Vol. 14 No. 1 P. At age 53, Alexandra was . Blood Pressure. Lowering. Guide to. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES People who do not have high blood pressure at age 55 face a 90 percent chance of . So, to lose 1 pound a week, you need to eat Foods apart of a heart-healthy diet will help you manage your blood pressure. Hypertension is sometimes called the silent killer because it produces no symptoms A diet that can help control blood pressure is rich in potassium, magnesium, and To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar.
with Pressure Lower Blood a Diet No. Strategy 1: Healthy
The latest study to explore salt and blood pressure, presented at the annual Experimental Biology meeting, adds to this evidence. Lynn Moore, associate professor of medicine from Boston University, and her colleagues studied more than 2, people enrolled in the Framingham Offspring Study , a well-respected data set involving the children of the Framingham Heart Study which provided much of the information on heart disease risk that doctors follow today. The scientists asked people to record their diet, and they took blood pressure measurements every four years over a year period.
People who followed current sodium guidelines , which recommend eating less than 2, mg a day, actually had slightly higher blood pressure on average than people who consumed more sodium. But it points to the possibility that sodium may not be the only nutrient—or even the most important one—to consider when it comes to controlling blood pressure.
In the study, Moore also found that people with high levels of potassium, which comes from foods like bananas , tended to have lower blood pressure readings regardless of how much salt they ate. This particular study was not a gold-standard clinical trial where researchers control for factors that can influence both salt intake and blood pressure. Instead, it was an observational study in which the people reported what they ate, and Moore and her team calculated their sodium intake.
The most reliable way to measure sodium involves taking multiple readings from urine over 24 hours, says Dr. Anderson, who was not part of the study, adds that people who had higher blood pressure may have changed their diets to eat less sodium, so they would appear to have low sodium intakes and higher blood pressure. Brill recommends hypertensive patients shoot for a daily calcium intake of 1, mg. Good sources of this mineral include spinach, Swiss chard, high-fiber cereal, lentils, and whole-grain bread, Brill says.
Other magnesium-rich foods include almonds, cashews, mixed nuts, soybeans, legumes, halibut, and oatmeal, Ackerman adds. Brill cautions that potassium intake must be monitored and restricted for patients with renal disease.
Ackerman adds that while calcium, magnesium, and potassium have been shown to lower blood pressure, the effect of adding more of these nutrients to the diet is minimal, so make sure clients are incorporating other blood pressure-lowering eating strategies as well as incorporating physical activity. Dark Chocolate Brill says dark chocolate, eaten in moderation, also can help patients lower blood pressure. Soy Soybeans and other soyfoods also have an abundance of heart-healthy nutrients that can decrease blood pressure, Brill says.
Randomized clinical trials have supported the blood pressure-lowering effect of eating soyfoods, especially when substituting vegetable protein for animal protein in postmenopausal normotensive and hypertensive women. The FDA currently recommends Americans aim to consume 25 g of soy protein per day. Omega-3s Clients who love to eat fish might like to know that a small body of research has shown that omega-3 polyunsaturated fatty acids PUFAs are inversely related to blood pressure.
Beyond the usual fish sources such as mackerel, salmon, herring, and tuna, omega-3s also can be found in flaxseed, cod liver and canola oils, ground flaxseeds, and walnuts. EPA ratio of 2: Whichever combination of dietary and lifestyle modifications patients follow, Brill says RDs should stress the importance of controlling blood pressure.
Centers for Disease Control and Prevention. High blood pressure facts. Updated March 21, Dark chocolate and blood pressure: Effect of soy nuts on blood pressure and lipid levels in hypertensive, prehypertensive, and normotensive postmenopausal women.
Food omega-3 fatty acid intake of individuals total, linolenic acid, long-chain and their blood pressure:
Do You Really Need to Eat Less Salt?
“All patients should be encouraged to exercise, eat a healthy diet, and “There are a variety of strategies to help with these goals, but all require commitment.” 1. Lower Your Sodium Intake to Better Manage Blood Pressure But the ideal limit is really no more than 1, mg per day for most adults. Keep a food journal to track exactly what and how much you eat. Choose foods low in Weight loss should be gradual, no more than 1 to 2 pounds per week. Lessening the amount of sodium in the diet can lower blood pressure. Sodium. While there is no cure, using medications as prescribed and making lifestyle changes can Is your blood pressure in a healthy or an unhealthy range? ( lower number) 1 killer in the United States and around the world, death rates have.