Potassium can do the opposite of sodium; it can
help lower blood pressure. Potassium is best found in
foods rather than in supplements. Foods rich in potas-
sium include apricots, avocados, bananas, melons,
kiwis, lima beans, oranges, prunes, spinach, tomatoes,
squash, potatoes, and whole grains. Fresh fruits and
vegetables are low in sodium, rich in potassium and
fiber, as well asvitaminsandminerals.
Plant proteins also may help lower blood pres-
sure; the best sources of proteins come fromsoyprod-
ucts, beans, peas, lentils, peanuts, brown rice, broccoli,
and potatoes. A hypertension diet may be supplied by
a physician, a center that specializes in heart healthy
lifestyles, a nutritionist, or be based on the ‘‘DASH’’
or Dietary Approaches to Stop Hypertension eating
plan.
The DASH diet emphasizes lean meats, fish,
chicken, low-fat dairy, fruits, vegetables, whole grains,
legumes, nuts, and seeds. Vegetarian diets also may
help keep blood pressure low. The OmniHeart diet is
similar to DASH but may emphasize a particular food
group, such asprotein, more. Other lifestyle changes,
such as quitting cigarette smoking and increasing activ-
ity by regularly exercising also may be recommended.
DemographicsNearly one in three adults, or about 65 million
people, in the United States have high blood pressure.
Of these, about one-third do not know they have the
disease because there are no real symptoms. The
American Heart Association reports that in 2002,
high blood pressure killed more than 49,000 Ameri-
cans and was listed as a primary or contributing cause
of death in more than 261,000 deaths in the United
States. Blacks get high blood pressure more often than
whites. Men are more likely to develop the disease
between age 35 and 55, while women are more at risk
for hypertension after menopause. In 2003, a report
found that high blood pressure incidence was even
rising among children and was most likely due to the
increased number of overweight and obese children
and adolescents.OriginsFor years, physicians have known that controlling
the amount of salt one eats could help control hyper-
tension. But this can be difficult, since much of the
sodium people eat today comes from prepared and
pre-packaged foods. Other dietary factors also con-
tribute to high blood pressure. In the 1990s, scientists
from the National Heart, Lung, and Blood Institute
(NHLBI) conducted key studies to look at the effects
of diet on blood pressure. These trials, called
‘‘DASH’’, showed that an eating plan low in saturated
fat, cholesterol and total fat, but high in fruits, vege-
tables and low-fat dairy foods helped lower blood
pressure. DASH trials also followed the effects of a
reduced sodium diet on blood pressure. As a result, a
comprehensive eating plan was developed with spe-
cific suggestions from each food group.
The American Heart Association revised itsdiet-
ary guidelinesin 2000 to build upon the Step 1 Diet,
also created by the NHLBI to reduce risk of cardio-
vascular disease. Later research found that eating fiber
could lower blood pressure. In 2006, scientists also
recommended that as long as people were on a healthy
diet, replacing some of the carbohydrates recom-
mended in diets such as DASH, with proteins and
monounsaturated fats can further lower blood
pressure.FunctionHigh blood pressure cannot be cured and is a
condition that lasts a lifetime. People with hyperten-
sion must work throughout their lives to control their
blood pressure and keep it within normal ranges.
Many will do so with careful monitoring of blood
pressure and a combination of lifestyle and diet
changes, as well as possible use of medications.
A hallmark of controlling high blood pressure is
to eat foods rich with potassium and avoid foods high
in sodium. Another important component of control-
ling blood pressure is reducing saturated fat intake.
Diets like the DASH diet encourage eating more serv-
ings of fresh fruits and vegetables, which are naturally
low in sodium. They also encourage keeping a check
on total calories, fat, carbohydrates, and eating a bal-
anced diet. Together, these diet strategies help keepKEY TERMS
Monounsaturated fat—Fats that contain one dou-
ble or triple bond per molecule. Though these fats
still have many of calories, they can help lower
blood cholesterol if used in place of saturated fats.
Examples of monounsaturated fats are canola oil
and olive oil.
Triglyceride—A storage form of energy that often is
used to measure fat ingestion and metabolism, and
resulting risk for heart disease.Hypertension