Eating To Lower High Blood Pressure

A heart-healthy eating plan is the DASH diet, which the AHA recommends to control blood pressure. DASH stands for “dietary approaches to stop hypertension” and was founded in the 1990s. These foods are high in sodium and often contain added sugar and unhealthy fats. Including nuts in your diet will give you a boost of unsaturated fats, omega-3 fatty acids, fiber, and more.

Look for low-sodium menu options or ask the chef to prepare your meal without salt. Instead, try other flavors, such as lemon juice on fish and vegetables. Most adults should eat no more than 2,300 milligrams hoge bloeddruk verlagen of sodium per day. A diet full of fruits, vegetables, whole grains, and lean protein can help keep your heart healthy. In addition, many alcoholic beverages contain a lot of sugar and calories.

A person’s blood pressure usually drops slightly after a meal. However, foods high in sodium can cause a temporary increase in blood pressure, while foods high in saturated fats can cause problems in the long term. Look for the words “hydrogenated” or “partially hydrogenated” on food labels.

Highly processed foods, saturated fats, salt, fried foods and excessive alcohol intake should be avoided. If you have high blood pressure, it’s important to eat less sodium and eat a heart-healthy diet. Choose low-sodium, low-fat foods that are high in fiber, such as fruits, vegetables, grains, and beans. Controlling your high blood pressure is a lifelong commitment. You will always have to keep your weight under control, make healthy food choices, exercise, learn to deal with stress, avoid smoking and limit your alcohol intake.

But in addition to eliminating excess sodium, there are other ways you can adjust your diet to better manage or reduce your risk of hypertension. Controlling your blood pressure and weight can reduce your risk of a number of potential health problems in the future, from diabetes to heart disease. If your blood pressure is too high, changing your diet and losing a little weight can be the ticket to reducing it.