If you are struggling with high blood pressure, there are some dietary changes you may want to think about. Martha Theran, RD, a Nutritionist at Pritikin Longevity Center, tells Eat This, Not That! that adjusting your eating patterns can have a significant impact on normalizing blood pressure. “Following a diet that is low in calorie density, rich in nutrients, and low in processed foods can help bring your blood pressure back to normal levels or even to a completely healthy range. You will likely notice improvements within just a few days,” she explains. Here are five key practices to embrace.......CONTINUE READING THE ARTICLE FROM THE SOURCE>>>>>
Cook More at Home
One of her primary suggestions is to increase home cooking. “Cooking at home plays a crucial role in reducing your blood pressure, which is why it is recommended in the DASH diet. This involves keeping your diet as minimally processed as possible, consuming fewer packaged foods, steering clear of take-out and restaurant meals, and significantly restricting fast food consumption,” she advises. “Preparing your own meals using fresh, nutrient-dense, and low-calorie ingredients helps reduce your intake of sodium and sugar while boosting your consumption of beneficial nutrients that lower blood pressure, such as potassium, antioxidants, and fiber.”
Increase Fiber Consumption
Furthermore, she advocates for upping your fiber consumption. “Studies have shown that a high fiber intake can help prevent hypertension,” she points out. “Fiber is present in almost all unprocessed plant-based foods, so incorporating fresh vegetables into your diet not only enhances your fiber intake but also aids in lowering your blood pressure.”
Lower Your Sodium Intake
Third, lower your sodium intake. “A low sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, are known to worsen high blood pressure by impacting fluid retention and how arteries dilate,” she says. “Sodium is a type of electrolyte that’s balanced by other beneficial electrolytes like potassium and magnesium to keep blood pressure within a healthy range.”
Get More Potassium
Fourth, get more potassium. “A low-potassium, high-sodium diet contributes to high blood pressure, hypertension and cardiovascular disease. Potassium — found in foods like green veggies, bananas, sweet potatoes, organic dairy products, beans and avocados — is the third most abundant mineral in the body and is needed to interact with sodium to perform many important functions, including helping lower blood pressure. Potassium naturally increases sodium excretion,” she says.
Stay Hydrated
Finally, make sure to say hydrated. “Drinking enough water each day is important for preventing dehydration and balancing fluids,” she says.
