High blood pressure, also known as hypertension, is the number 1 preventable cause of death. Worldwide, raised blood pressure is estimated to cause 7.5 million deaths per year and contributes to 12.8% of the total of all deaths. It is estimated that only 1 in 4 adults (24%) with hypertension have their condition under control.
Hypertension is known as the “silent killer” because there are often no obvious signs or symptoms, and it puts you at high risk of chronic conditions including stroke, coronary heart disease, heart failure and chronic kidney disease.
According to a study from the Australian Burden of Disease Study, about 21% of high blood pressure burden in Australia (2015) is due to a diet which is high in sodium. You may think your diet is low in sodium if you don't add much or any salt to cooking or at the table, but most salt intake in the Australian diet comes from packaged foods like sauces, breads, crackers, chips, and canned foods.
In addition to high salt intake, there are many other risk factors for high blood pressure which include an unhealthy imbalanced diet, excessive alcohol consumption, obesity and inadequate amount of physical activity. However, high blood pressure can be controlled with lifestyle measures and medication, thus reducing the risk of developing chronic conditions.
How do we lower blood pressure through diet?
One of the most effective ways to lower your blood pressure through diet is to follow the DASH (Dietary Approaches to Stop Hypertension) method, also called the high blood pressure diet. This diet is recommended for those who want to treat or prevent hypertension, and reduce the risk of heart disease.
The dietary changes result in a reduced consumption of sodium and an increased consumption of potassium, calcium and magnesium compared with a typical Australian diet. The DASH diet achieves this through focusing on wholefoods like fruits, nuts, beans and vegetables that are high in magnesium and potassium, consuming adequate calcium from low fat dairy, dairy alternatives or calcium rich fish, and lastly limiting added salt through table salt as well as salt in packaged foods.
There are 7 key parts to the DASH diet which include:
Fruits - Choose a variety of fresh fruits, such as mandarins, oranges and bananas. Alternatively, a variety of dry fruits such as apricots, dates and berries or even frozen fruits without added sugar.
Vegetables - Pick fresh, frozen or canned vegetables, such as broccoli, kale and spinach. Frozen vegetables are also another option without added salt, butter or sauces. If opting for canned vegetables, be sure that they are listed as no added salt.
Low-fat dairy products - Go for unflavoured dairy products such as milk, yoghurt, cheese and sour cream for lower fat dairy options. Dairy alternatives include calcium fortified plant milk and tofu, tinned calcium rich fish like salmon with bones, calcium tuna and sardines.
Grains – Choose wholegrains like grainy bread and crackers, low GI brown rice, quinoa, or wholemeal pasta. When looking at breads and crackers, be sure to choose the lower sodium options.
Nuts, seeds, beans and legumes – Any nuts or seeds are suitable provided they are unsalted, it is good to get a variety as each nut and seed has a slightly different micronutrient profile. Legumes and beans include kidney beans, chickpeas, lentils etc, for these, either boil them from dry or choose no added salt canned varieties.
Lean meats, poultry and fish - Opt for lean selections, such as fish, turkey, eye fillet steak, pork tenderloin and skinless chicken. If choosing red meat, make sure the meat is lean and limited to 1-3 times per week. Choose low-sodium canned fish and meat. Limit your intake on smoked or processed meats, such as deli meats.
Condiments, seasonings and spreads - Enhance flavours by replacing salt with herbs, vinegars, onions, spices, lemon, chilli, ginger or garlic. When looking at any packaged foods, make sure sodium is less than 120mg per 100g.
This diet reduces salt intake to 1 teaspoon (2,300mg) of sodium a day.
As there are a lot of components to the DASH diet, you do not need to change your whole diet overnight, even small changes can help to reduce blood pressure. Try and focus on one of the 7 parts each week and keep building until you are achieving all 7.
It is important to note diet is not the only factor than can influence blood pressure. Reducing weight if you are overweight, ceasing smoking, decreasing alcohol and engaging in at least 30 minutes of physical activity daily can all help to reduce blood pressure further.
Always check in with your healthcare provider, before making dietary changes to lower your blood pressure.
If you have high blood pressure and would like a consult with an individually tailored DASH diet meal plan, fill out our contact page and one of our Dietitians will be in touch.
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