9 Dietary Changes to Help Control High Blood Pressure

Medication can be used to stop high blood pressure, but only temporarily. A healthy lifestyle and a balanced diet can help you control the condition.

Here are a few dietary changes that can help treat high blood pressure:

Fresh fruits and vegetables

Your diet should include plenty of fruits and vegetables. Start with green and leafy vegetables like broccoli, cabbage, etc. You should eat fruits like watermelon, bananas, oranges, potatoes. These foods are high in potassium which will help control your blood pressure.

Fat loss

If you have high blood pressure, you should cut down on fatty foods and dairy products. You can use low-fat dairy products such as cheese, yogurt and cottage cheese.

Rich in protein

The diet for people with high blood pressure is low in fat and high in protein. Protein-rich foods such as chicken, fish and eggs can be used.

Add whole grains

People with high blood pressure should avoid processed foods and switch to a diet that includes whole grains such as oats, brown bread, cereals and pasta.

Increase nuts and beans

To maintain stable blood pressure, people should eat nuts, beans, cannellini beans and peanut butter.

Use healthy cooking oils

Healthy oils like olive oil help lower high blood pressure. Olive oil and low-fat margarine contain omega-3 fatty acids that help maintain blood pressure.

Reduce sugar and alcohol intake

If you have high blood pressure, you should avoid consuming sugar and alcohol. Also, avoid carbonated drinks and foods high in fat because they can increase blood pressure as well as damage blood vessels.

Avoid foods high in sodium

Avoid foods high in sodium. Your daily sodium intake should not exceed 1,500 mg. Avoid frozen seafood, chips, ketchups, mustard, and pickles, as they are high in sodium.

Blood pressure monitoring

If you are making some dietary changes to lower your blood pressure, it is advisable to check your blood pressure regularly. By monitoring your dietary changes, you will notice a difference within 2-3 weeks. In addition to your diet, lifestyle changes such as regular exercise and adequate rest are also recommended.

According to vnexpress