High Blood Pressure Diet
You can change your eating habits to lower your blood pressure. For blood pressure to be lower, a healthy diet is essential. It is important to maintain the minimum ideal levels. Research shows that certain foods, such as those high in potassium and magnesium, can lower blood pressure.
Keep track of what you eat
Many people are unaware of how many calories each day they eat. People often wonder why they don’t lose weight.
It is possible to see how much food you are eating by simply writing down the foods and portions you eat.
Limit your alcohol intake
High blood pressure can be caused by drinking too much alcohol.
You can lower your risk of high blood pressure by ensuring that you stay within the recommended levels.
- Women and men should not consume more alcohol than 14 units per week.
- Spread your drinking over three days if you consume more than 14 units per night.
Lose weight
Being overweight can make it harder for your heart to pump blood around your body.
Find out if you need to lose weight with the BMI healthy weight calculator
It doesn’t matter how much weight loss you make.
Learn how to safely lose weight
Get active
Regular exercise and being active can lower blood pressure.
Regular exercise can help you lose weight, and lower your blood pressure.
Grown-ups should practice something like 150 minutes of the week. This is approximately 2 hours and 30 mins of high-impact action like strolling or cycling.
Any kind of active work should be possible, from strolling to cultivating.
Discover more approaches to be dynamic
Reduce your caffeine intake
Your blood pressure may rise if you drink more than 4 cups of coffee per day.
If you’re a big fan of tea, coffee, or other caffeine-rich drinks like cola, it might be worth quitting.
You can drink tea and coffee but not as your primary or sole source of fluid.
10 Tips
Low blood pressure medications work well.
Prevention of high blood pressure starts with healthy eating habits.
This evidence-based diet and blood pressure advice is accompanied with a weekly shopping guide (see below).
- Increase your intake of fish, nuts, legumes, and beans.
- It is important to burn as much calories as possible each day.
- Avoid sugary and salty desserts or snacks. Instead, eat vegetables, fruits, and other healthy foods.
- Use whole grain breads and pastas instead of refined white flour for carbohydrate-rich food like breads and pastas.
- Consume fruit, not juice.
- Use unsaturated fats instead of butter, coconut oil, palm-kernel oils or butter.
- Don’t rely on canned or processed food. Choose fresh or frozen foods instead.
- Avoid low-sodium foods whenever possible. Use herbs, spices, and vinegar to replace salt.
- To lose weight, you should reduce your caloric intake
- Record your needs if you require assistance
