What to eat to lower blood pressure when blood pressure is high

High blood pressure can be effectively controlled by adjusting diet. Recommended foods include foods rich in potassium, magnesium, and calcium, such as bananas, spinach, and low-fat dairy products, while reducing salt intake. Dietary adjustments, combined exercise, and regular monitoring are key to managing hypertension.

1. Potassium rich foods: Potassium helps balance sodium levels in the body, thereby lowering blood pressure. Bananas, oranges, potatoes, and tomatoes are good sources of potassium. Consuming sufficient potassium every day can help relax blood vessels and reduce the burden on the heart.

2. Foods rich in magnesium: Magnesium helps regulate blood pressure and heart function. Spinach, almonds, dark chocolate, and whole grains are rich in magnesium. Moderate intake of these foods can improve vascular elasticity and lower blood pressure. 3. Calcium rich foods: Calcium is crucial for maintaining normal blood pressure levels. Low fat dairy products such as milk, yogurt, and cheese, as well as tofu and leafy vegetables, are good sources of calcium. Adequate calcium intake contributes to the normal function of blood vessel contraction and relaxation.

4. Reduce salt intake: A high salt diet is an important factor leading to hypertension. It is recommended to consume no more than 5 grams of salt per day. Avoid processed foods, pickled foods, and high salt seasonings, and choose fresh ingredients and low salt alternatives.

5. Increase dietary fiber: Dietary fiber helps to lower blood pressure and improve cardiovascular health. Oats, beans, apples, and carrots are rich in fiber. Consuming sufficient fiber every day can help control weight and blood sugar, indirectly lowering blood pressure. 6. Moderate exercise: Regular exercise can help lower blood pressure. It is recommended to engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Exercise can enhance heart function and improve blood circulation.

7. Regular monitoring of blood pressure: Regular monitoring of blood pressure helps to detect and control hypertension in a timely manner. It is recommended to use an electronic blood pressure monitor at home for daily monitoring and record data for doctors to evaluate.

By adjusting dietary structure, increasing physical activity, and regularly monitoring blood pressure, hypertension can be effectively controlled and the risk of cardiovascular disease can be reduced. Adhere to a healthy lifestyle and dietary habits, and maintain blood pressure within the normal range for a long time.