High blood pressure is epidemic in the U.S. impacting one out of every four adults. An additional 31% of people have pre-hypertension and are already at increased risk for heart disease and stroke.  It is estimated that 90% of Americans over 50 years of age will develop high blood pressure during their lifetime.

The American Heart Association (AHA) issued a new scientific statement on blood pressure and diet.  The AHA recommends taking action NOW, before being diagnosed with high blood pressure.

The Best Preventive Actions Include:

• Maintaining a healthy weight and losing weight if you’re overweight.
• Cutting down on sodium by cutting back on processed foods.
• Increasing potassium intake (found in most fruits and vegetables).
• Limiting alcohol consumption.
• Being physically active daily (30+ minutes of moderate activity daily).

The most effective diets for promoting healthy blood pressure is one low in saturated fat and red meats and high in fruits and vegetables (8-10 servings per day), whole grains, and low-fat dairy.

An additional study including 4,680 adults from 4 countries (China, UK, U.S., and Japan) found plant-based foods to be protective against high blood pressure.  The results showed that people eating more plant-based foods (whole grains, vegetables, fruits, and legumes) had lower blood pressure levels.  Researchers concluded that people should eat more plant-based foods to prevent high blood pressure and its complications (heart disease, stroke, and kidney disease).

Sources:  Pickering T.G. (Feb. 2006). “New Guidelines on Diet and Blood Pressure.” Hypertension; Elliot P., et al. (Jan. 2006). “Association Between Protein Intake and Blood Pressure: The INTERMAP Study.” Archives of Internal Medicine.