Managing hypertension begins with your diet. The foods you choose can significantly impact your blood pressure readings. A heart-healthy diet focuses on reducing sodium while increasing nutrient-rich foods that help regulate blood pressure.
Key dietary principles:
- Reduce sodium intake to under 2,300 mg daily (ideal is 1,500 mg)
- Increase potassium-rich foods like bananas, spinach and sweet potatoes
- Choose whole grains over refined carbohydrates
- Include lean proteins and healthy fats
- Limit processed foods and added sugars
Practical tips:
- Read nutrition labels carefully
- Cook more meals at home
- Use herbs and spices instead of salt
- Fill half your plate with vegetables
Making these dietary changes can lower systolic blood pressure by 8-14 points. Consistency is key – these eating habits should become your new normal.