Foods That Help With Prehypertension
Hypertension, or high blood pressure, can leave you at a higher risk for heart attacks and stroke. Prehypertension can also put your health in jeopardy, although it's not classified as an illness, according to the Harvard Medical School. Instead, prehypertension is treated as a warning sign that illness is likely if changes aren't made to lifestyle habits and diet. Because low blood pressure is recommended by doctors, adding certain foods to your diet can help lower your readings and eliminate the prehypertension red flag.
A diet high in sodium can contribute to high blood pressure, so it makes sense that reducing how much sodium you eat will help you lower your numbers. If you have prehypertension, speak to your doctor about what your daily sodium limit should be. The American Heart Association recommends making 1,500 milligrams your daily upper limit. Fill up on foods naturally low in sodium, such as fruits, vegetables, fresh meat and whole grains. When buying processed foods, such as canned soup, canned beans or frozen foods, look for products labeled "reduced-sodium" or "no sodium added."
Replacing butter with olive oil and cutting your intake of fast food, fatty meats and full-fat dairy foods are ways to lower the amount of saturated fat in your diet, Leslie Bonci, nutritionist for the Pittsburgh Steelers, told "Eating Well" magazine. Avoiding foods with partially hydrogenated oils, which signal the presence of trans fats, is also essential if you've been diagnosed with prehypertension. Lean meat, skinless poultry, beans, lentils, whole grains, fruits and vegetables are all low-fat foods that should have a spot in your prehypertension diet.
Healthy, Whole Foods
Nixing processed foods from your diet is wise because in most cases these foods are high in sodium and fats. Cooking your own meals is one way to accomplish that goal. Instead of eating frozen french fries, for example, slice fresh potatoes, toss them with olive, safflower or canola oil and roast them until they're crisp. In addition to being sodium-free, your homemade fries are also low in saturated fat. Eat brown rice as a healthy side dish to replace boxed rice mixes. In addition to cutting your sodium intake, you'll also be getting a good dose of fiber. Eating a diet rich in fiber can help lower your risk of heart disease, notes the article in "Eating Well." Opt for fresh fish over frozen fish sticks, and incorporate low-fat whole foods such as beans, quinoa and whole-wheat pasta into your menu.
DASH Eating Plan
The Harvard Medical School, as well as many doctors, recommend the DASH diet to help reduce blood pressure. DASH stands for dietary approaches to stop hypertension. Following the DASH diet means that you'll eat plenty of fresh fruits and vegetables, which supply potassium, a nutrient that helps regulate blood pressure. Fat-free or low-fat dairy foods are also recommended because they are low in saturated fat and supply a good dose of calcium. Nuts and seeds are also recommended. The DASH diet requires you to limit your intake of sugary foods such as desserts and soda.
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.