What can I eat to lower blood pressure when my blood pressure is high

High blood pressure can be reduced by adjusting diet. It is recommended to increase foods rich in potassium, magnesium, and calcium, and reduce intake of high salt and fat. Dietary regulation needs to be combined with medication treatment and lifestyle improvement in order to effectively control blood pressure.

1. Increase the intake of potassium rich foods. Potassium helps balance the sodium content in the body, thereby lowering blood pressure. Bananas, oranges, spinach, potatoes and other foods are rich in potassium and can be consumed in moderation. Consuming about 4700 milligrams of potassium per day can help maintain stable blood pressure.

2. Consume foods rich in magnesium. Magnesium can help relax blood vessels and lower blood pressure. Green leafy vegetables such as spinach and kale, nuts such as almonds and cashews, and whole grains such as oats and brown rice are all good sources of magnesium. It is recommended to consume 400-420 milligrams of magnesium per day.

3. Supplement foods rich in calcium. Calcium helps regulate blood vessel contraction and relaxation, and has a positive effect on blood pressure control. Milk, yogurt, cheese and other dairy products, as well as plant-based foods such as tofu and sesame, are all rich in calcium. Adults are recommended to consume 1000-1200 milligrams of calcium per day.

4. Reduce intake of high salt foods. Excessive intake of salt can lead to an increase in sodium levels in the body and raise blood pressure. Avoid processed foods, pickled foods, canned foods, and other high salt foods. When cooking, try to use less salt and choose low sodium salts or spices as substitutes.

5. Control the intake of high-fat foods. A high-fat diet can lead to weight gain, which in turn increases blood pressure. Reduce the intake of high-fat foods such as red meat, fried foods, and butter, and choose low-fat protein sources such as fish, poultry, and beans.

6. Increase dietary fiber intake. Dietary fiber helps to lower cholesterol and improve cardiovascular health. Whole grains, beans, vegetables, and fruits are all good sources of dietary fiber. It is recommended to consume 25-30 grams of dietary fiber per day.

7. Drink green tea in moderation. The tea polyphenols in green tea have antioxidant properties and help lower blood pressure. Drink 2-3 cups of green tea every day, but avoid excessive consumption to avoid affecting sleep.

8. Limit alcohol intake. Excessive alcohol consumption can lead to elevated blood pressure. It is recommended that men consume no more than 2 drinks per day and women consume no more than 1 drink per day. If blood pressure is high, it is best to completely quit drinking. Diet regulation for high blood pressure requires long-term adherence, combined with medication treatment and lifestyle improvement. Regular monitoring of blood pressure and timely adjustment of diet and medication plans are necessary to effectively control blood pressure and prevent the occurrence of cardiovascular diseases. If blood pressure continues to rise or discomfort occurs, seek medical attention promptly and seek professional treatment.