18/05/2023
You need to pay attention to your diet
Eat healthy
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products, low in saturated fat and cholesterol can lower high blood pressure by up to 11 mmHg. Examples of eating plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Dietary potassium may reduce the effect of salt (sodium) on blood pressure. The best sources of potassium are foods such as fruits and vegetables, not supplements. Aim for 3,500 to 5,000 mg per day, which can lower blood pressure by 4 to 5 mm Hg. Ask your caregiver how much potassium you should have.
Limit salt (sodium) in your diet
Even a small reduction in dietary sodium can improve heart health and lower high blood pressure by about 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies from group to group. In general, limit your sodium intake to 2,300 milligrams (mg) per day or less. However, a lower sodium intake - 1,500 mg per day or less - is ideal for most adults.
To reduce sodium in your diet:
Read food labels. Look for low-sodium versions of foods and drinks.
Eat less processed food. Only small amounts of sodium occur naturally in food. Most of the sodium is added during processing.
Don't add salt. Use herbs or spices to add flavor to your dishes.
Chef. Cooking allows you to control the amount of sodium in your food.
