Hypertension and Diet Research Note
By Reader's Digest Editors
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Reducing the sodium in your diet is Job No. 1 if you have hypertension—or if your doctor’s told you that you’re at risk for it. Health experts recommend less than 2,300 milligrams of sodium a day—that’s less than 1 teaspoon of salt—for people whose blood pressure is optimal, and less than 1,500 milligrams if your blood pressure is high. Most of us eat nearly twice that much—and 80% of it comes not from your salt shaker but from processed foods, restaurant meals and fast food. Eating more fresh foods—fruit, veggies, whole grains, low-fat or fat-free dairy products—reduces sodium and gives you more calcium, potassium and magnesium, minerals that help control blood pressure.
Fast Facts:- In one study, cutting back on sodium—and making no other changes—was enough to bring blood pressure down to normal levels.
- You may be especially sensitive to sodium if you’re overweight, over age 45, female, African-American or have insulin resistance.
- Major sources of hidden sodium include canned soups and beans, microwaveable entrees, processed meats, cheese and bottled salad dressing.
- Aim for 4-5 servings each of fruit and vegetables daily. Produce can cut hypertension levels dramatically, research shows.
- Calcium helps keep arteries flexible—important because hypertension can make blood vessels stiff. Have 2-3 low-fat dairy servings a day.
Diet and Hypertension
ext.colostate.edu — “People trying to control hypertension (high blood pressure) often are advised to decrease sodium, increase potassium and watch their calories. Maintaining a reasonable weight is an important factor in controlling blood pressure. A new area of interest is the relationship between calcium and high blood pressure.” View full resource at ext.colostate.edu
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