Hypertension, commonly known as high blood pressure, is a medical condition that affects many people worldwide. High blood pressure increases the risk of heart diseases and stroke, making it essential to manage it well.

Changes in lifestyle, including following a healthy diet, can help control hypertension and reduce the risk of associated health complications.

What is Hypertension?

Hypertension is the medical term used for high blood pressure.

It is diagnosed when the systolic blood pressure (the pressure in the arteries when the heartbeats) is persistently higher than 140 mm Hg and/or the diastolic blood pressure (the pressure in the arteries when the heart relaxes) is consistently higher than 90 mm Hg. Hypertension is a chronic medical condition that leads to damage to the blood vessels and is associated with a higher risk of heart disease and stroke.

The Link between Diet and Hypertension

Salt intake is closely linked to high blood pressure. When you consume too much salt, your body retains excess fluid, which increases the volume of blood in your arteries and thus raises blood pressure.

Besides salt, high intake of saturated and trans fats, added sugars, and low intake of fruits, vegetables, whole grains, and sources of healthy fats such as olive oil and nuts can increase the risk of hypertension, heart disease, and stroke.

The DASH (Dietary Approaches to Stop Hypertension) Diet

One of the best dietary approaches to hypertension is the DASH diet. The DASH diet is a flexible and balanced eating plan that emphasizes whole foods, including fruits, vegetables, lean protein, and low-fat dairy.

This diet is high in potassium, magnesium, calcium, and fiber, and low in saturated and trans fats, added sugars, and sodium.

The DASH diet follows these general guidelines:.

Eat more fruits, vegetables, and whole grains.
Eat a variety of lean protein sources, including beans, nuts, and seeds, as well as lean meats, poultry, and fish.
Choose low-fat dairy products, such as skim milk and low-fat yogurt and cheese.
Limit sodium intake to less than 2,300 milligrams per day (or less than 1,500 milligrams per day, if advised by your healthcare provider).
Avoid foods high in saturated and trans fats, added sugars, and salt.
Limit alcohol intake to one or two drinks per day for men and one drink per day for women.

Foods to Eat on the DASH Diet

The DASH diet encourages the consumption of whole foods, including:.

Fruits, such as berries, apples, pears, peaches, oranges, and bananas.
Vegetables, such as leafy greens, peppers, tomatoes, carrots, broccoli, and cauliflower.
Whole grains, such as oats, whole wheat, brown rice, and quinoa.
Lean protein, such as fish, poultry, beans, nuts, and seeds.
Low-fat dairy products, such as skim milk, low-fat yogurt, and low-fat cheese.
Healthy fats, such as olive oil, avocados, nuts, and seeds.

Foods to Avoid on the DASH Diet

The DASH diet recommends limiting or avoiding the consumption of:.

Sodium-rich foods, such as processed foods, canned soups, and frozen dinners.
Foods high in saturated and trans fats, such as red meat, full-fat dairy, butter, and fried foods.
Added sugars, such as sugary drinks, candy, and baked goods.

The Mediterranean Diet

Another diet that is helpful in managing hypertension is the Mediterranean diet. The Mediterranean diet is a diet inspired by the eating patterns of people living in countries around the Mediterranean Sea.

The Mediterranean diet emphasizes the consumption of:.

Fruits, such as tomatoes, grapes, and figs.
Vegetables, such as spinach, eggplant, and artichokes.
Whole grains, such as oats and barley.
Healthy fats, such as olive oil, nuts, and seeds.
Lean protein, such as fish and poultry.
Low-fat dairy products, such as yogurt and cheese.

The Mediterranean diet is low in saturated and trans fats, added sugars, and salt. It is rich in antioxidants, fiber, and omega-3 fatty acids, all of which have been found to have health benefits.

Foods to Eat on the Mediterranean Diet

The Mediterranean diet encourages the consumption of whole foods, including:.

Fruits, such as oranges, peaches, and melons.
Vegetables, such as artichokes, broccoli, and kale.
Whole grains, such as quinoa, brown rice, and whole wheat pasta.
Healthy fats, such as olive oil, olives, and avocados.
Lean protein, such as fish, chicken, and beans.
Low-fat dairy products, such as yogurt and cheese.

Foods to Avoid on the Mediterranean Diet

The Mediterranean diet recommends limiting or avoiding the consumption of:.

Red meat, such as beef and pork.
Saturated and trans fats, such as butter, cheese, and fried foods.
Processed foods, such as fast food and snack foods.
Added sugars, such as candy and soda.
Highly processed grains, such as white bread and white pasta.

Other Lifestyle Changes to Manage Hypertension

Changes in lifestyle, such as regular physical activity, losing weight, quitting smoking, limiting alcohol consumption, and reducing stress can help control hypertension.

Regular aerobic exercise, such as brisk walking, cycling, or swimming, can help lower blood pressure by improving the health of the blood vessels. Weight loss reduces the workload on the heart and helps control blood pressure. Quitting smoking reduces the risk of heart disease and stroke.

Limiting alcohol consumption to one or two drinks per day for men and one drink per day for women also helps control blood pressure.

Conclusion

Hypertension is a chronic medical condition that requires lifestyle modifications, including following a healthy diet, regular physical activity, and avoiding unhealthy habits.

The DASH diet and the Mediterranean diet are among the best dietary approaches to managing hypertension. These diets focus on consuming whole foods, limiting salt, added sugars, and unhealthy fats, and increasing intake of fiber, antioxidants, and healthy fats.

Other lifestyle changes, including regular physical activity, weight loss, and stress management can also help control hypertension.