Nearly 1 out of 2 adults in the United States has hypertension (116 million). Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated conditions. Eating a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart attack, stroke, and other health threats. In this article, we discuss how healthy eating can help to reduce high blood pressure.
Eat Less Salt
Salt contains 40% of sodium, which is a mineral that can raise blood pressure when it is eaten in excess. Scientific studies have provided evidence that lowering sodium intake can be beneficial in reducing blood pressure.
Keep an Eye on Potassium
Research has suggested that consuming foods rich in potassium can help lower blood pressure risk by helping eliminate sodium through urine. It is worthwhile to note that while there has been some research that suggests the benefits of potassium consumption in reducing blood pressure risk, it is recommended to seek medical advice before increasing consumption if you have kidney disease or any kidney problems.
Cut Down on Fats
Eating a diet low in both saturated fat and total fat can help lower your blood pressure. Although we need some fat in our diet, we should limit the amount of saturated fat we eat. Saturated fat is mostly in animal foods, such as meat and dairy foods. Besides, coconut oil, palm oil, and cocoa butter are also saturated fats.
You can also try a vegetarian diet. Generally speaking, vegetarian diets can reduce blood pressure, although experts don’t know exactly why. Vegetarian diets tend to be higher in potassium, magnesium, and calcium, and they are also higher in fiber and unsaturated fats than other diets.
Read the Labels
Developing the habit of reading food labels can help you choose foods more wisely. Watch for foods that are high in saturated fat or trans-fat, and sodium.
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