What you eat has a direct and powerful impact on your blood pressure. Making smart food choices is one of the most effective ways to manage hypertension.
Embrace the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a proven eating plan for lowering blood pressure. Its core principles are simple:
- Load up on Fruits and Vegetables: Aim for 4-5 servings of each per day. They are rich in potassium, which helps balance sodium in your body.
- Choose Whole Grains: Opt for brown rice, whole-wheat bread, and oats over refined grains.
- Include Lean Protein: Focus on fish, poultry, beans, and nuts.
- Limit Red Meat and Sweets.
Slash the Sodium
Reducing sodium is critical for most people with high blood pressure.
- Read Labels: Processed foods, canned soups, and packaged snacks are often loaded with hidden sodium. Choose “low-sodium” or “no-salt-added” options.
- Cook at Home: Preparing your own meals gives you full control over how much salt is added.
- Use Herbs and Spices: Flavor your food with garlic, lemon juice, herbs, and spices instead of salt.
Simple Tip: When you grocery shop, spend most of your time in the fresh produce section and the outer aisles of the store where whole foods are found.