Step 1: Understanding the relationship between hypertension and food
Your blood pressure is too high. But what does it have to do with food and eating?

A number of risk factors for hypertension have been identified, and four of these factors are directly related to eating habits.

• Family history of hypertension
• Increased age
• Black ethnicity
• Sensitivity to sodium (salt) intake
• Excessive alcohol consumption
• Low intake of potassium, magnesium and calcium
• Obesity
• Physical inactivity

Step 2: Adopting new healthy habits
Lower you blood pressure:
You can do something to help control your hypertension better. And four of the six steps you can take, are related to your eating habits.

• Lose weight - The most effective non-drug method of lowering blood pressure.
• Exercise - Even 30 to 45 minutes of mild to moderate aerobic exercise (brisk walking or cycling four times a week) can nudge your blood pressure down a few points.
• Limit your alcohol intake to one to two drinks per day.
• Eat a low-fat, high-fruit and -vegetable diet.
• Limit your salt intake to no more than 2,4 g per day – about 1 teaspoon of salt.
• Don't smoke.

Step 3: Understanding the basic principles of the DASH diet
Developed in the USA, DASH is the acronym for Dietary Approaches to Stop Hypertension, and has proved so healthy that it’s been recommended for everybody, not just those with hypertension.

As with the Mediterranean diet (good for heart health), the DASH diet concentrates on replacing high protein, saturated and animal fats, and refined sugars with more simple fare.

The do’s:
The bulk of the diet consists of:

• Lentils and a variety of beans
• Fresh vegetables
• Fresh fruit

The don’ts:
Small portions of:

• Low-fat dairy products
• Meat, poultry, fish
• Nuts

The reasons for the do’s and don’ts:

• Vegetables and fruit contain significant amounts of potassium. Potassium appears to replace and eliminate excess sodium from the body’s tissues, enabling dilation of the blood vessels and a lowering of the blood pressure. Some studies indicate that higher levels of potassium in the blood may inhibit the formation of free radicals and the formation of blood clots, both of which play a role in the development of artherosclerosis.
• A maximum of two portions of meat, poultry or fish, and three portions of low-fat or non-fat dairy food per week to lower fat consumption (to counteract obesity and elevated blood fat levels) and protein consumption (and thereby hidden fats, as well as preventing possible kidney failure due to high protein intake).

Step 4: Your basic daily guide to eating correctly to treat your hypertension
The following table outlines the major food groups, and the number and sizes of servings you need.

Food group	Daily servings	Serving sizes	Examples/Notes	Significance of each Food group to the DASH Diet pattern
Grains and grain pro	7-8	1 slice bread 1/2 C dry cereal 1/2 C cooked rice, pasta or cereal	whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal	major sources of energy and fiber
Vegetables	4-5	1 C raw leafy vegetable 1/2 cooked vegetable 170 ml vegetable juice	tomatoes potatoes, carrots, peas, squash, broccoli, turnip, greens collards, kale, spinach, artichokes, sweet potatoes, beans	rich sources of potassium, magnesium and fiber
Fruits	4-5	170 ml fruit juice 1 medium fruit 1/4 C dried fruit 1/2 C fresh, frozen, or canned fruit	apricots, bananas, dates, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines	important sources of potassium, magnesium, and fiber
Low fat or nonfat dairy foods	2-3	200 ml milk 1 C yoghurt 30 gr cheese	skim or 1 percent milk, skim or low fat buttermilk, nonfat or low fat yoghurt, part skim mozarella cheese, nonfat cheese	major sources of calcium and protein
Meals, poultry and fish	2 or less	60 gr cooked meats, poultry or fish	select only lean; trim away visible fats; broil, roast or boil, instead of frying; remove skin from poultry	rich sources of protein and magnesium
Nuts, seeds, and legumes	4-5 per week	30 gr or 1/3 C nuts 2 Tbsp seeds 1/2 C cooked legumes	Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils	Rich sources of energy, magnesium, potassium, protein, and fibre

(Information from the National Institutes of Health)

Visit our Hypertension Centre for comprehensive information on hypertension.

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