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

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

DIET SHOULD BE LOW IN

1. 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.
2. ALCOHOL which directly increases blood pressure. Avoid completely or reduce intake to 1 or 2 glasses of alcohol per day.
3. CAFFEINE which causes constriction of blood vessels and raises blood pressure. Avoid tea, coffee and cola products.
4. 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

1. Avoid salt (sodium) in all forms.
2. Increase intake of vegetables and potassium-rich fruit.
3. Limit or avoid alcohol.
4. Avoid fats and fatty foods.
5. 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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