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.
•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.
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