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A New Eating Plan

PART 1 Eating to Lower High Blood Pressure

Top 5

Top 5 Foods for Healthy Arteries

Lowering your salt intake and eating whole foods that are high in nutrients and antioxidants are the keys to lowering your hypertension through diet.

PART 2 Watch Out for Salt

The National Institutes of Health recommend that you aim for one of two levels of sodium intake: 2,300 or 1,500 milligrams daily (2,300 mg equals about 1 teaspoon of table salt; 1,500 mg equals about 2/3 of a teaspoon). You should talk with your healthcare practitioner about the appropriate level for you. READ MORE

Most processed food has salt added to it. For instance, one-half cup of cooked beans has only 0-5 mg of sodium. The same quantity of canned beans contains 400 mg. A cup of milk has just over 100 mg of salt, but 2 oz of processed cheese contains 600 mg (natural cheese contains from 110 to 450 mg).

Restaurant food, especially from fast-food restaurants, is often very salty. In fact, a typical double cheeseburger contains more than 1,500 mg of salt! Your best bet is to cook meals at home using whole, fresh ingredients. LESS

PART 3 Three Foods to Avoid

1. Alcohol
Having more than three drinks in one sitting raises blood pressure temporarily, but repeated heavy drinking can lead to long-term increases. People who have over two drinks a day have a 1.5-2 times increase in the frequency of hypertension. The increase is dose-related—that is, the more alcohol that is consumed, the greater the rate of hypertension. READ MORE

2. Caffeine
Caffeine can cause brief but dramatic increases in blood pressure. Some people who drink coffee or other caffeinated beverages seem to develop a tolerance to caffeine. Others experience an increase in hypertension. People who are overweight or over age 70 seem most affected by caffeine. If you notice that caffeine is affecting your blood pressure, try limiting the amount you consume to 200 mg a day (about the amount found in two 12-oz cups of coffee).

3. Sugar
There’s growing evidence that eating a diet high in sweets may lead to hypertension. Drinking two-and-a-half cans of soda a day, or consuming an equivalent amount of fructose from other sources, increases your risk of high blood pressure by 30%. LESS