A substantial body of evidence strongly supports the concept that multiple dietary factors affect blood pressure (BP).
Well-established dietary modifications that lower BP are reduced salt intake, weight loss, and moderation of alcohol consumption (among those who drink).
Over the past decade, increased potassium intake and consumption of dietary patterns based on the “DASH diet” have emerged as effective strategies that also lower BP.
Avoid sodium in your diet:
A high-sodium diet increases blood pressure in many people.
In fact, the less sodium you eat, the better blood pressure control you might have.
Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams.
Low sodium salt can be an alternate.
Increase Potassium and magnesium in your diet:
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure.
Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium, like Bananas, Apple, Carrot, Apricots
Nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
Avoid canned food :
Avoid canned foods, processed foods, lunch meats, and fast foods.
They usually contains high sodium , which can raise your blood pressure
Canned Juices especially can do disaster to your blood pressure
Avoid alcohol :
Observational studies and clinical trials have documented a direct, dose-dependent relationship between alcohol intake and BP, particularly as the intake of alcohol increases above ≈2 drinks per day.
Importantly, this relationship has been shown to be independent of potential confounders such as age, obesity, and salt intake.
Switch over to DASH Diet:
Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy.
These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.
To start the DASH diet, follow these recommendations (based on 2,000 calories a day):
Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1 ounce dry cereal)
Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)
Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)
Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)
Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat, poultry, or fish)
Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dry beans or peas)
Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)
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