How to control high blood pressure by changing eating plan

This is very hard to change your eating patterns. So that we encourage you to ease into the process by gradually incorporating the following blood pressure-lowering elements into your diet. Before you know it, you’ll have created an eating plan as you like best. And that means you’re more likely to sustain it for a lifetime.

•Eat more dietary fiber: Think whole grains like whole wheat and brown rice, but also incorporate other high-fiber foods, including fresh fruits like raspberries and apples; beans; nuts and seeds; and vegetables like artichoke and broccoli.

• Enjoy monounsaturated fats: Drizzle olive oil over your steamed broccoli, sear tuna in canola oil, or munch on olives with your meal. Avoid saturated fats like butter and lard.

• Eat lean proteins–but not too frequently: Every week, eat two or three helpings of fish, poultry, or whole beans. If you eat red meat such as beef, pork, or lamb, do so very sparingly (once or twice a month).

• Drink alcohol only in moderation: If you are able to drink with no problems, a daily drink or two with a meal may calm stress (which reduces blood pressure) and can have positive effects on your heart health. Moderate drinking means no more than 1 drink per day for women, and 2 for men.

•Drink alcohol only in moderation: If you are able to drink with no problems, a daily drink or two with a meal may calm stress (which reduces blood pressure) and can have positive effects on your heart health. Moderate drinking means no more than 1 drink per day for women, and 2 for men.

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Don’t overeat : Track your calories on a website like Super Tracker to help you reduce your weight or maintain it at a healthy level.

•Don’t believe the supplement hype : There’s no clinical evidence to support claims that fish oil or potassium supplementation aids in lowering blood pressure–and taking extra potassium can actually be bad for your heart. To be safe, check with your health care practitioner before supplementing.

Diets that are good for high blood pressure

Know What to Eat

Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.

Your diet plays an important role in managing hypertension. In particular, clinical studies show that eating whole foods over processed foods can reduce blood pressure. Changing your eating patterns doesn’t have to be daunting.

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. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the following:

apples

apricots

bananas

beet greens

broccoli

carrots

collards

green bean

dates

grapes

green peas

kale

Lima beans

mangoes

melons

oranges

peaches

pineapples

potatoes

raisins

spinach

squash

strawberries

sweet potatoes

tangerines

tomatoes

tuna

yogurt (fat-free)

Avoid Salt (Sodium)

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.

To lower the sodium in your diet, try these suggestions:

Use a food diary to keep track of the salt in the foods you eat. 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.

Read the nutritional facts label on every food package.

Select foods that have 5% or less of the “Daily Value” of sodium.

Avoid foods that have 20% or more Daily Value of sodium.

Avoid canned foods, processed foods, lunch meats, and fast foods.

Use salt-free seasonings.