Try these tips to prevent or control high blood pressure:
KNOW YOUR NUMBERS: Have your blood pressure checked once a year or as your doctor recommends.
GET YOUR NUTRIENTS UP: Get plenty of potassium, magnesium, fiber, healthy fats, plant-based proteins, and other nutrients by including nuts, beans, dairy, vegetables, fruits, plant oils, and modest portions of whole grains.
CUT THE SODIUM: Aim for less than 2,300 milligrams a day. Use herbs, spices, and strong flavors like onion, garlic, chili peppers, lemon juice, and vinegars to flavor foods in cooking and at the table.
PREPARE FOOD AT HOME: Precooked foods, starchy snacks, and convenience foods are major sources of dietary sodium. Preparing your own food allows you to control the amount of salt added.
CONTROL WEIGHT: Even modest amounts of weight loss can help individuals with overweight and obesity control blood pressure. Combine the healthy diet tips listed here with portion control, an increased awareness of motivations behind overeating, and mindfulness of hunger/satiety cues. Professional guidance from a Registered Dietitian may be helpful.
GO BEYOND DIET: Be as physically active as possible, don’t use tobacco products, limit alcohol to no more than one drink a day for women and two for men, sleep at least seven hours a night, and explore ways to reduce and relieve stress.
LISTEN TO YOUR DOCTOR: Take all blood pressure medications as prescribed.