Managing blood pressure requires reducing salt and eating heart-healthy meals. Consider these tips and foods:
Reduce salt: Too much salt raises blood pressure. Avoid processed and packaged foods, which are heavy in salt. Start with fresh, healthy foods and add flavor with herbs, spices, and other ingredients without salt.
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.
Read Food Labels: Read nutrition labels and choose low-sodium goods. Look for "low sodium," "no added salt," or "unsalted."
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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