High Blood Pressure Diet
October 03, 2019
WebMD Medical Reference Reviewed by Suzanne R. Steinbaum, MD
By starting a few new food habits, including counting calories and watching portion sizes, you may be able to lower your blood pressure and reduce the medications you need to control high blood pressure. Here's how.
Track What You Eat
Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.
Writing down the foods you eat, including the portion sizes, can let you see the truth about your food intake. You can then start cutting back -- reducing calories and portions -- to lose weight and manage your blood pressure.
Be aware, too, of alcohol intake. Alcohol can increase your blood pressure, as well.
Avoid Salt (Sodium)
A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.
To lower the sodium in your diet, try these suggestions:
Know What to Eat
Potassium, magnesium, and fibre, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
To increase the amounts of natural potassium, magnesium, and fibre you take in, select from the following:
What Is the DASH Diet?
Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fibre, and protein.
To start the DASH diet, follow these recommendations (based on 2,000 calories a day):
Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines.