Diet Recommendations for People with Hypertension - Dr. Sokolova

May, 2014
    • Excess of sodium causes water retention and can elevate blood pressure
    • Choose those foods which labeled as low-sodium, very low sodium, or salt-free
    • Eat more fresh foods because processed foods contain high amount of sodium
    • The ratio of sodium to potassium consumption should be 1: 5 or even better 1: 10
    • Potassium can lessen the effects of sodium on blood pressure

 Top 10 Foods Highest in Potassium

  • White beans
  • Dark leafy green vegetables
  • Baked potatoes with skin
  • Dried apricots
  • Backed acorn squash
  • Yogurt
  • Fish
  • Avocado
  • Bananas
  • Mushrooms

Avoid eating table sugar

Table sugar and simple carbohydrates may cause diabetes, which is a risk factor for HYPERTENSION, obesity, and heart disease

Eliminate refined white flour products from your diet

  • Refining process eliminates nearly all fibers, vitamins, and minerals
  • Processed flour is deficient in magnesium which is crucial for contractility of the heart muscle as well as regulation of blood pressure

Eat magnesium-rich foods

According to USDA food charts, the five foods with the highest magnesium per typical serving

  • Halibut
  • Mackerel
  • Bran breakfast cereal
  • Almonds
  • Cooked spinach and dark-colored leafy green vegetables

Foods with highest magnesium per milligram, regardless of typical intake

  • Cocoa
  • Bran breakfast cereal
  • Almonds
  • Cashews
  • Pumpkin seeds

Avoid soft drinks, coffee, and strong black tea

Eat red meat once per week*

   *Source: British Medical Journal, Eating of Red Meat May Increase Blood    Pressure,BMJ 2008;337:a258
Design: Cross sectional epidemiological study
                                                         Participants:4680 adults aged 40-59
                                                         Conclusion: An unfavorable effect of red meat on blood pressure was observed


Eat more fish and white meat of poultry

Many fish contain high levels of toxic heavy metals                                              

Heavy metal toxicities relate to hypertension

To prevent hypertension eat wild fish found in the cold water, such as wild Alaskan salmon, or open water small-body fish

Beet Juice Lowers Blood Pressure

  • The British Heart Foundation study published in the American Heart Association journal Hypertension, found that participants with hypertension had a drop of BP of about 10 mm Hg following a daily dose of 250 ml/8 ounces of the juice
  • The effect of the beetroot juice was most distinct 3 to 6 hours after it was consumed
  • The ingredient responsible for the impact on blood pressure is nitrate
  • Nitrate increases the levels of nitric oxide, which relaxes and widens the blood vessels and thereby aid blood flow