High blood pressure is a common condition and affects millions of people around the world. While lifestyle changes and medications can help control it, diet plays a significant role in reducing the risk of high blood pressure.

The American Cardiology Company recommends a diet that is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy. In this article, we will discuss the American Cardiology Company’s recommended diet to lower blood pressure.

What is High Blood Pressure?

Blood pressure is the force of blood against the walls of arteries as the heart pumps it. High blood pressure or hypertension is when the force of blood is too high, causing damage to the blood vessels or arteries.

High blood pressure is a leading cause of heart disease, stroke, and kidney failure. Risk factors for high blood pressure include a family history of high blood pressure, obesity, smoking, alcohol, and stress.

What is the American Cardiology Company’s Diet?

The American Cardiology Company recommends a diet that is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy. This diet is known as the “Dietary Approaches to Stop Hypertension” (DASH) diet.

The DASH diet has been shown to lower blood pressure and improve overall health.

Fruits and Vegetables

Fruits and vegetables are rich in potassium, which helps lower blood pressure. The American Cardiology Company recommends consuming at least four to five servings of fruits and vegetables daily.

Adding fruits and vegetables to your diet is easy; you can add them to your meals or use them as snacks. Some of the fruits and vegetables that are recommended include berries, bananas, apples, oranges, broccoli, spinach, carrots, and tomatoes.

Whole Grains

Whole grains are rich in fiber, which helps lower blood pressure. The American Cardiology Company recommends consuming at least six to eight servings of whole grains daily. Whole grains include brown rice, quinoa, oats, and whole wheat bread.

Lean Protein

Lean protein is essential for overall health and helps lower blood pressure. The American Cardiology Company recommends consuming at least two to three servings of lean protein daily. Lean protein includes chicken, fish, tofu, and beans.

Avoid high-fat proteins, such as red meat and processed meats, as they can increase your risk of high blood pressure.

Low-Fat Dairy

Dairy is an excellent source of calcium and helps lower blood pressure. The American Cardiology Company recommends consuming at least two to three servings of low-fat dairy daily. Low-fat dairy includes milk, cheese, and yogurt.

Avoid high-fat dairy products, such as sour cream and whipped cream.

Foods to Avoid or Limit

In addition to following the American Cardiology Company’s recommended diet, there are also foods to avoid or limit. These foods can increase your risk of high blood pressure and include:.

Sodium: Limit your sodium intake to no more than 2,300 milligrams per day. Avoid processed foods, fast foods, and canned foods, as they are high in sodium.
Sugar: Limit your sugar intake, especially added sugars found in desserts, candy, and soda.
Saturated and Trans Fats: Limit your intake of saturated and trans fats, found in fried foods, processed snacks, and baked goods.

Conclusion

The American Cardiology Company’s recommended diet, the DASH diet, is an excellent way to lower blood pressure and improve overall health.

Eating a diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy while avoiding or limiting sodium, sugar, and saturated and trans fats can help reduce the risk of high blood pressure. Making simple changes to your diet can go a long way in controlling high blood pressure and improving overall health.