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What You Eat Makes A Difference

Research shows that an eating plan called Dietary Approaches to Stop Hypertension (DASH) — which is rich in low-fat dairy foods, fruits, and vegetables — may help reduce the risk of high blood pressure. It's a heart-healthy plan that not only tastes good, but will be enjoyed by everyone in your family. It is especially important for African-Americans because they are at higher risk for high blood pressure.1

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In addition to your diet following this plan, remember to:

  • Stop smoking
  • Limit alcohol
  • Lose weight if overweight
  • Engage in regular physical activity (talk to your doctor first)

Controlling your weight

Losing just 10 pounds can help reduce your blood pressure by several points and can also make your blood pressure medicines work better3:

  • If you have to lose weight, do it slowly. You should not lose more than a half pound to 2 pounds a week.4
  • Calculating your body mass index (BMI) and measuring your waist circumference are two ways to help tell if you're overweight or obese.5 In general, if your BMI is 25 to 29.9, you're overweight, and if it's 30 or higher, you're obese.5
  • Measure your waist. Men should have a measurement of no more than 40 inches; women no more than 35 inches.6
  • Ask for special treatment in restaurants. Request your salad dressing on the side, no gravy or butter, and order foods steamed or poached rather than fried.7

Next: exercise and high blood pressure

References

1. National Heart, Lung, and Blood Institute. Prevent and Control High Blood Pressure: Mission Possible, Available at: http://hp2010.nhlbihin.net/mission/partner/african_americans.pdf. Accessed September 22, 2008.

2. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Bethesda, MD: National Institutes of Health: National Heart, Lung, and Blood Institute; National High Blood Pressure Education Program; August 2004. Available at: http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.pdf. Accessed August 11, 2008.

3. National Heart, Lung, and Blood Institute. Maintaining a Healthy Weight. Available at: http://www.nhlbi.nih.gov/hbp/prevent/h_weight/h_weight.htm. Accessed August 11, 2008.

4. National Heart, Lung, and Blood Institute. How Can I Lose Weight? Available at: http://www.nhlbi.nih.gov/hbp/prevent/h_weight/c_lose.htm. Accessed August 11, 2008.

5. National Heart, Lung, and Blood Institute. Calculate Your Body Mass Index. Available at: http://www.nhlbisupport.com/bmi/bmicalc.htm?bmi=21.1&htf=6&hti=2&wt=160. Accessed August 11, 2008.

6. National Heart, Lung, and Blood Institute. Am I Overweight? Available at: http://www.nhlbi.nih.gov/hbp/prevent/h_weight/overw.htm. Accessed August 11, 2008.

7. National Heart, Lung, and Blood Institute. Tipsheet: Eating Healthy When Dining Out. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm. Accessed August 11, 2008.

8. American Heart Association. Your High Blood Pressure Questions Answered – Potassium. Available at: http://www.americanheart.org/presenter.jhtml?identifier=3025146. Accessed October 21, 2008.


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