High blood pressure diet

DEFINITION

The aim of the diet for High Blood Pressure (hypertension) is
to gradually reduce bodyweight to within the healthy weight range
and to minimise the intake of substances which may adversely affect
blood pressure (such as salt and alcohol). Other risk factors such
as smoking and inactivity must also be addressed.

DIET SHOULD BE HIGH IN

Potassium. Studies show that a diet rich in potassium can help
reduce blood pressure. Good sources include potatoes, avocados,
bananas, nonfat milk products, red beans, oranges, prunes, and
melon.
Calcium. Helps regulate blood pressure. Use low-fat dairy
products and green leafy vegetables.
Vitamin C. Improves the effects of nitric acid, the substance
that keeps arteries flexible.
Water. Drink 6 to 8 glasses a day to maintain kidney function.
Kidney disease is a major cause of hypertension.

DIET SHOULD BE MODERATE IN

Bread and cereal foods including rice, pasta, breakfast
cereals, bread, bread rolls, preferably wholemeal types for fibre
and complex carbohydrate.
Lean meats, chicken (no skin), fish, eggs and seafood.
Four to five servings of legumes (beans) and nuts per week to
provide additional nutrients and variety.

DIET SHOULD BE LOW IN

SATURATED FATS which contribute to weight gain and narrowing of
the arteries. Avoid visible fat on meat, butter, margarine, cream,
oils, fried foods, biscuits, cakes, chocolate, pastry and
full-cream dairy products.
ALCOHOL which directly increases blood pressure. Avoid
completely or reduce intake to 1 or 2 glasses of alcohol per
day.
CAFFEINE which causes constriction of blood vessels and raises
blood pressure. Avoid tea, coffee and cola products.
SALT
Do not add extra salt during cooking or at the table. Use fresh
herbs, pepper or lemon juice for seasoning
Avoid smoked, cured, or processed meat such as ham, bacon,
sausages, hot dogs and lunch meats.
Avoid highly salted snacks like chips, pretzels, popcorn and
nuts
Avoid salted food additives such as packet sauces and gravies,
powdered stock cubes and nut or yeast spreads.
Read the nutrition label on food packages to select foods lower
in sodium.

SAMPLE MEAL PLAN

The following diet has been suggested for this
condition.

BREAKFAST

2 slices of wholemeal toast (no butter) with salt-reduced baked
beans or 1 boiled egg OR
1 cup unsalted rolled oats porridge with low fat milk and 1
tablespoon bran.
1 piece fresh fruit – banana, orange, apricots,
strawberries.
1 glass fruit juice or water, or decaffeinated tea or
coffee.

MORNING TEA

1 tub low-fat fruit yoghurt OR
1 bran muffin.
2 glasses of water.

LUNCH

2 slices wholemeal bread or one bread roll.
30g chopped chicken, or 120g reduced salt cottage cheese, or
20g Edam, Gouda or Swiss cheese, or 30g lean ham (soaked in hot
water), or a small tin salmon, tuna(rinsed).
Plenty of salad vegetables, including tomato.
1 piece fresh fruit.
2 glasses of water.

AFTERNOON TEA

One or two rice cakes with a scrape of jam or tomato.
Two glasses of water.

DINNER

90-120g Lean beef, lamb, pork, veal, mince, skinless chicken –
grill, stir-fry, casserole, braise, or 180-200g grilled fish or
salmon, tuna (packed in spring water or rinsed to remove brine),
or two to three soybean rissoles, or two egg omelette with
20g grated Mozzarella cheese.
1 medium jacket potato, or 75g steamed rice, pasta
(unsalted).
70-100g carrot, pumpkin or corn.
Plenty of green vegetables or salad (lemon juice and one to two
teaspoons olive oil for dressing).
Low-fat yoghurt or custard.
100g fruit salad or tinned fruit (light syrup or pie
pack).
Decaffeinated tea or coffee.
2 glasses of water.

REMEMBER

Avoid salt (sodium) in all forms.
Increase intake of vegetables and potassium-rich fruit.
Limit or avoid alcohol.
Avoid fats and fatty foods.
Control bodyweight with moderate serves and regular exercise.
See the other Hypertension topics on the Healthpoint for further
information.

NOTES

These dietary guidelines are to be used in conjunction with
prescribed medication.

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