Managing blood pressure requires reducing salt and eating heart-healthy meals. Consider these tips and foods:
Potassium combats sodium's effects on blood pressure. Eat potassium-rich bananas, oranges, potatoes, sweet potatoes, spinach, tomatoes, avocados, and yogurt.
Eating fruits and vegetables supports heart health since they are low in sodium and high in vitamins, minerals, and antioxidants. Half your plate should be colorful fruits and veggies at each meal.
Include Whole Grains: Fiber and minerals in brown rice, quinoa, oats, barley, and whole wheat boost heart health. Avoid white rice and bread and choose whole grains.
Sugar can cause weight gain and heart disease, so limit added sugars. Cut back on sugary drinks, desserts, and processed foods.
Control Portion Sizes: Portion control helps prevent overeating and manage calorie intake, which is crucial for weight and blood pressure.
Keeping hydrated helps manage blood pressure. Maintain appropriate fluid intake throughout the day, but avoid sugary drinks and drink water or herbal tea.
These sodium-reducing and heart-friendly foods and good eating practices will help you manage your blood pressure and heart health. However, a healthcare practitioner or trained dietitian should provide individualized dietary recommendations based on your health needs.
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