6 Tips to Lower Blood Pressure With Food
As Much as Medicine! (By 11 mm Hg points!)
EXPERT ADVICE:
6 Tips to Lower Blood Pressure With Food
Hypertension is high blood pressure. Too much pressure in your blood vessels can increase the risk of heart disease, stroke, and kidney problems. The DASH diet (Dietary Approaches to Stop Hypertension) and studies referenced below provide important tips on how your diet can help you lower your blood pressure.
Eat vegetables & fruits
Eat at least 5 servings of vegetables and fresh fruit per day.
One serving = 1 cup raw or = 1/2 cup cooked
Lower your sodium intake
Lower your sodium intake to 2400mg per day (less than 2 teaspoons of salt) or, for even more health benefits, to 1500mg per day.
1500mg of sodium = 1 teaspoon salt
Pro-tip: Remember, food often already has a lot of sodium. So be sure to read nutrition labels for sodium and serving size before you add salt!
Eat unsaturated fats & plant-based protein
Eat unsaturated fats like extra virgin olive oil, avocados, and nuts. Instead of processed carbs, eat lean meats like chicken, turkey, and fish. Eat protein from legumes like beans and lentils.
Limit red meat
Limit your intake of red meat (beef, pork, lamb) and processed meats to one serving a week.
One serving = 3.5oz = a deck of cards
Reduce sugar
Drink water instead of sugar-sweetened beverages.
Try flavoring your water with fruit, cucumber, limes, lemons, and mint instead of sugar.
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