Your diet has an impact on your risk of developing high blood pressure. A healthy eating plan can lower blood pressure that is already too high as well as lessen the danger of developing high blood pressure. Following these dietary tips to lower blood pressure will give you the advantage you need to stay happy and healthy.

The DASH Diet

For an overall eating plan, consider DASH, which stands for “Dietary Approaches to Stop Hypertension.” Foods low in saturated fat, total fat, and cholesterol, as well as fruits, vegetables, and low-fat dairy foods, can help lower blood pressure. Whole grains, poultry, fish, and nuts are included in the DASH diet, as are low fats, red meats, sweets, and sugared beverages. It’s also high in protein and fiber, as well as potassium, calcium, and magnesium. Blood pressure can be lowered by eating meals that are low in salt and sodium.

The DASH diet plan includes more fruits, vegetables, and grains per day than you may be used to. Those foods are high in fiber, thus consuming more of them may cause bloating and diarrhea for a short time. Increase your fruit, vegetable, and grain servings gradually to get acclimated to the DASH diet plan.


Keeping a diary of your existing eating patterns is a wonderful approach to transition to the DASH diet plan. Make a list of what you eat, how much you consume, when you eat it, and why you consume it. Keep track of whether you eat high-fat snacks while watching TV or skip breakfast and consume a large lunch. Carry on like this for a few days. You’ll be able to see where you may begin to make improvements.

If you’re trying to reduce weight, you should stick to a calorie-restricted diet. You can continue to follow the DASH diet plan, but at a lower calorie amount. A food diary can be useful once again. It can notify you when you eat when you aren’t truly hungry or when you can consume low-calorie foods instead of high-calorie items.

Use the following tips for switching to a DASH eating plan:

  • Change gradually. Add a vegetable or fruit serving at lunch and dinner
  • Use only half the butter or margarine you do now
  • Lactase enzyme tablets or drops are available at drugstores and grocery stores if you have difficulties digesting dairy products. Alternatively, you can choose lactose-free or lactase-enzyme-enhanced milk
  • Whole grain foods, such as whole wheat bread or whole grain cereals, provide additional nutrients such as B vitamins
  • Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add fruits as snacks.
  • Instead of being the focal point of the dinner, treat meat as a side dish. Casseroles, pasta, and stir-fry dishes are all good options. Have at least two meatless meals per week
  • Use fruits or low fat foods as desserts and snacks

Use Less Sodium

Choosing foods that are low in salt (sodium chloride) and other forms of sodium is an important aspect of eating properly. Using less salt is essential for maintaining a healthy blood pressure.

The majority of Americans consume far more salt and sodium than they require. Some people, such as African Americans and the elderly, are particularly sensitive to salt and sodium, and should limit their intake accordingly.

Most Americans should limit their salt intake to no more than 2.4 grams per day. This works out to around 6 grams (or 1 teaspoon) of table salt each day. If you have high blood pressure, your doctor may suggest you to take less. All salt and sodium consumed, including that used in cooking and at the table, is included in the 6 grams.

Check with your doctor before using salt alternatives, especially if you have high blood pressure. These contain potassium chloride, which can be dangerous to people who have certain medical conditions.

Savor With Spices

You can make your dish spicy without adding salt or sodium by using herbs, spices, garlic, and onions. There’s no need to think that cutting back on sodium will make your meals taste any less wonderful! Here are some examples of foods that can be prepared with various herbs and spices:

  • Basil – Soups and salads, vegetables, fish, and meats
  • Cinnamon – Salads, vegetables, breads, and snacks
  • Chili Powder – Soups, salads, vegetables, and fish
  • Cloves – Soups, salads, and vegetables
  • Dill Weed and Dill Seed – Fish, soups, salads, and vegetables
  • Ginger – Soups, salads, vegetables, and meats
  • Marjoram – Soups, salads, vegetables, beef, fish, and chicken
  • Nutmeg – Vegetables, meats, and snacks
  • Oregano – Soups, salads, vegetables, meats, and snacks
  • Parsley – Salads, vegetables, fish, and meats
  • Rosemary – Salads, vegetables, fish, and meats
  • Sage – Soups, salads, vegetables, meats, and chicken
  • Thyme – Salads, vegetables, fish, and chicken

Experiment with these and other herbs and spices. To start, use small amounts to find out if you like them.

Shop For Foods That Help Lower Blood Pressure

You can ingest less sodium by reading food labels carefully when shopping. Sodium can be found in a variety of foods. However, processed foods account for the majority of the salt and sodium consumed by Americans. Regular canned veggies and soups, frozen dinners, lunchmeats, instant and ready-to-eat cereals, and salty chips and other snacks are all high in salt.

Use food labels to help you choose products that are low in sodium. Our previous article shows you how to read and compare food labels. As you read food labels, you may be surprised that many foods contain sodium, including baking soda, soy sauce, monosodium glutamate (MSG), seasoned salts, and some antacids.

Easy On The Alcohol

Too much alcohol can cause blood pressure to rise. It can also affect the liver, the brain, and the heart. Alcoholic beverages have calories, which is important if you’re attempting to reduce weight. If you do drink alcoholic beverages, limit yourself to one drink per day for women and two drinks per day for males.

What counts as a drink?

  • 12 ounces of beer (regular or light, 150 calories)
  • 5 ounces of wine (100 calories)
  • 1 1/2 ounces of 80-proof whiskey (100 calories)

Everything should be done in moderation. The greatest approach in this instance is to stay away from alcohol as much as possible. Don’t start drinking if you don’t already.

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