How to Reduce Your Risk Through Nutrition

What we eat plays a large role in preventing and treating high blood pressure. According to the National High Blood Pressure Education Program (NHBPEP), the following dietary changes have been proven to help reduce your risk:

• Maintain a healthy weight.

People who are overweight are two to six times more likely to develop high blood pressure than people who are not. The five-year Primary Prevention of High Blood Pressure Trial showed that a loss of even six pounds was enough to significantly decrease blood pressure.

ü   Start reducing those calories, avoiding sweets and fats, and,

ü   If you are overweight, make losing five to 10 pounds over the next six months a primary goal.

• Reduce your salt intake.

Even a modest reduction in salt consumption may prove beneficial in lowering your blood pressure. Most of the salt in the average diet does not come from the salt shaker; look to processed and fast foods as the primary culprits. Use more fresh and whole foods, and avoid foods in boxes and cans and fast food as much as you can to lower salt intake.

    

• Limit alcohol consumption.

Having three drinks a day is linked to an increase in blood pressure. The NHBPEP estimates that up to 11 percent of all high blood pressure cases may be directly linked to alcohol consumption. Who wants to drink beer anyway if you've already given up the salted peanuts and pretzels?

Possible Dietary Strategies

A host of dietary strategies may be proven to lower blood pressure. Try the above suggestions first, then consider these additional strategies. None will cause harm, and they just might work.

• Increase potassium intake.

Most fruits and vegetables are high in potassium. A few studies have shown that people with a low potassium intake have a higher risk of high blood pressure. Fruits and vegetables contain plenty of fibre and are important sources of a variety of nutrients and phytochemicals as well, so what have you got to lose?

• Drink more milk.

It appears that increasing calcium intake may help lower blood pressure, especially for people who rarely consume milk. Calcium supplements do NOT appear to reduce risk, so add a glass of milk to your meals and your bones and blood vessels may both thank you.

• Look to the ocean.

The omega-three fatty acids found in saltwater fish appear to have a role in lowering blood pressure. Fish-oil pills are usually not recommended, especially without a physician's approval, because they may interact with other medications. Choose seafood for dinner two times each week to help keep blood pressure under control.