A healthy diet for hypertension includes:
- Control calories:
- Eat quality fats:
- Use virgin olive oil and other unsaturated, low-cholesterol fats.
- Eat foods rich in omega-3 fats
- Eat the right amount of fats, carbohydrates and protein:
- Limit your fat intake to 20 or 30 percent, but don't substitute simple carbohydrates for fat.
- Less than 7% of the day's total calories from saturated fat.
- Up to 10% of the day's total calories from polyunsaturated fat.
- Up to 20% of the day's total calories from monounsaturated fat
- Avoid fad diets:
- Eat a well-rounded diet instead.
- Eat small, frequent meals.
- Avoid large and heavy meals.
- Limit cholesterol in diet:
- To less than 200 milligrams a day.
- Limit iron intake:
- Eat enough dietary fiber:
- Whole grains are best.
- Eat plenty of fresh fruit and vegetables
- Check with your doctor about supplementing your diet with B vitamins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B12 (cobalamin)
- Reduce salt in your diet:
- No more than 1,500 milligrams per day is optimal.
- Avoid cooking with salt.
- Avoid fast food.
- Avoid salty foods, such as pickles, cured meats, salty snacks, and canned soup.
- Avoid seasonings that contain sodium, such as soy sauce, steak sauce, garlic and onion salt, and monosodium glutamate.
- Do not add salt to your food after it is prepared.
- Read food labels and buy foods that are low in salt.
- When eating out, ask that your food be prepared without salt.
Key Dietary Recommendations for Chronic Disease Prevention
|Energy (calories)||to maintain BMI < 25|
|Total fats||< or = to 30% of total daily calories|
|Saturated fats||< 7% of total daily calories|
|Polyunsaturated fats||< 10% of total daily calories|
|Monounsaturated fats||< 13% of total daily calories|
|Cholesterol||< or = to 300 mg per day|
|Dietary fiber||25-30 grams per day|
|Fiber type||3:1 insoluble to soluble fiber|
|Sodium||< or = to 1,500 mg per day|
|Calcium 9-24 yrs||1,200-1,500 mg per day|
|Calcium 25-50 yrs||1,000 mg per day|
|Calcium 51-65 yrs||1,200 mg per day|
|Calcium >65 yrs||1,500 mg per day|
|Vitamin D 9-50 yrs||200 IU per day|
|Vitamin D 51-70 yrs||400 IU per day|
|Vitamin D >70 yrs||600 IU per day|
|Folic acid||400 micrograms (ug) per day|
|Fruits & vegetables||5-7 servings per day|
|Alcohol (men)||< or = to 2 drinks per day|
|Alcohol (women)||< or = to 1 drink per day|
Continue to Prehypertension Fiber
- Aronow WS. Treatment of hypertension in the elderly. Geriatrics. 2008 Oct;63(10):21-5. Review. 
- Kearney PM, Whelton M, Reynolds K, Whelton PK, He J. Worldwide prevalence of hypertension: a systematic review. J Hypertens. 2004 Jan;22(1):11-9. 
- Then KL, Rankin JA. Hypertension: a review for clinicians. Nurs Clin North Am. 2004 Dec;39(4):793-814. 
- Toto RD. Hypertension and kidney literature review 2000. Clin Nephrol. 2002 Oct;58(4):253-9.