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8 Diet Tips to Reduce Blood Pressure

8 Diet Tips to Reduce Blood Pressure

Posted On: August 20, 2021

If you have high blood pressure, one of the ways you can reduce this is by looking at your diet. Here are ten top diet tips to help reduce your blood pressure.

Have you just gotten a diagnosis of high blood pressure? This condition means that the blood is pushing too strongly against your blood vessel walls, which can be harmful in the long term.

If you don’t do anything to lower blood pressure, this can result in serious illnesses in the future, such as heart failure. One of the easiest ways you can reduce blood pressure is by looking at your diet! This article will give you some top tips for healthy eating.

1. Vegetables

Eating your greens is something your parents may have encouraged you to do all the time, but you never personally wanted to. However, the truth is that vegetables are good for you, especially if you have high blood pressure.

Recent research has shown that beetroots work very well to reduce blood pressure. This is something you definitely want to incorporate into your diet! Not only that, but most vegetables will be able to help with your blood pressure problem.

Make it a habit to eat 3 to 4 servings of vegetables each day. Doing this regularly will put you at a lower risk of facing high blood pressure. Another diet tip is to try and consume different vegetables because they carry different nutrients to help you.

If you don’t enjoy vegetables, you can roast them or season them with different flavors to make them taste better.

2. Fruits

It’s not enough to eat just vegetables when you want to lower blood pressure. You will also have to incorporate fruits into your diet to manage your health better. This is because fruits have a lot of healthy nutrients such as potassium and magnesium.

You may be wondering: how do I incorporate both fruits and vegetables into my diet when I don’t enjoy them? The good news is that it’s a lot easier than you think.

You can have some frozen berries and add them to your yogurt or make them into a smoothie. You can also have fruits and oats for breakfast to increase your fruit intake.

If you are trying to eat more fruits by buying biscuits or pies, make sure to read the nutrition information table to see if they contain a lot of sugar or other unhealthy components.

3. Nuts

Nuts are a great addition to your diet, whether or not you have high blood pressure. They contain unsaturated fats as well as proteins.

Do you want even more good news? They taste pretty good and also lower your blood cholesterol!

It’s recommended that you eat nuts and seeds just as they are, without adding salt or sugar. You won’t need too much every day, as long as you have a portion to snack on or add to your meals.

4. Greek Yogurt

Greek yogurt is another type of food that is crucial to a life of healthy eating. They are filled with nutrients, such as potassium and calcium, that will help maintain your blood pressure at a healthy level.

Experts would recommend consuming around 3 servings of yogurt or dairy every day to reduce blood pressure.

5. Wholegrain Foods

Consuming whole grain bread or cereal can lead to better heart health. This will lower your risk of facing issues such as high blood pressure and cardiovascular diseases in the future.

When it comes to regular food consumption, you can switch these ingredients for wholegrain alternatives. This can mean choosing to get wholegrain pasta, rice or choosing to eat more oats.

6. Chia Seeds

Chia seeds are great for your health and can regulate your blood pressure better. They are also rich in potassium, fiber, and magnesium.

The recommendation is to consume about 35 grams of chia seeds a day. By including this in your daily diet, you improve your body’s physical health and prevent any heart issues from cropping up in the future.

7. Reduced Sugar

If you include too much sugar in your diet, you can increase your risk of getting high blood pressure. Research has shown that reducing the amount of sugar you consume every day will reduce blood pressure.

You can do this by avoiding processed meals or eating too many carbohydrates. Instead, you can replace your sugar intake by consuming more fruits or by eating healthy fats.

8. Reduced Sodium

Sodium is a major culprit in increasing your blood pressure. The problem is that sodium is in many of our meals, so you will have to make a consistent effort to stay away from it!

Salt mainly consists of sodium, and the recommended intake per day would be less than a teaspoon. Suffice it to say that most people will not be able to meet this guideline.

However, you can reduce sodium’s effects on your body by not using table salt and looking for meals that say they are sodium-free.

You should also stay away from sodium-rich foods. This includes processed food, deli meat, soy sauce, and pickled food.

How to Reduce Blood Pressure By Healthy Eating

The effort to reduce blood pressure may seem challenging, but it can have long-term benefits. You will not strain your heart health too much and can enhance your physical health over the years.

Some diet tips can help you reduce your risk of high blood pressure. This includes incorporating more vegetables and fruits into your diet, eating nuts and greek yogurt, and staying away from sugar or sodium. While some of these steps may seem highly challenging, others can be easily introduced into your diet by being more creative with your meals!

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