What to eat to lower high blood pressure

High blood pressure can be reduced through dietary regulation. It is recommended to increase foods rich in potassium, magnesium, and calcium, reduce sodium intake, and control total calorie and fat intake.

1. Increase potassium intake

Potassium helps balance sodium in the body and helps lower blood pressure. Foods rich in potassium include bananas, oranges, spinach, potatoes, and sweet potatoes. Consuming sufficient potassium every day can help dilate blood vessels and reduce the burden on the heart.

2. supplementing with magnesium and calcium

Magnesium and calcium are crucial for maintaining normal blood pressure. Magnesium can help relax blood vessels, while calcium is involved in regulating blood vessel contraction and relaxation. Recommended foods include nuts, whole grains, beans, milk, and dairy products, which are rich in magnesium and calcium.

3. Reduce sodium intake

A high sodium diet is one of the main causes of elevated blood pressure. It is recommended to consume no more than 5 grams of sodium per day, about one teaspoon of salt. Avoid processed foods, pickled products, and fast food, and use herbs, lemon juice, and other alternatives to salt seasoning when cooking.

4. Choosing healthy fats

Saturated and trans fats increase the risk of cardiovascular disease, while polyunsaturated and monounsaturated fatty acids help lower blood pressure. It is recommended to eat olive oil, fish such as salmon, sardine, nuts and seeds, and reduce red meat and butter intake.

5. Increasing dietary fiber

Dietary fiber helps control weight and cholesterol levels, indirectly lowering blood pressure. Whole grains, oats, beans, vegetables, and fruits are all good sources of fiber. Consuming 25-30 grams of dietary fiber per day can help maintain healthy blood pressure.

6. Control total calorie intake

Overweight and obesity are important risk factors for hypertension. By controlling total calorie intake and maintaining a healthy weight, blood pressure can be effectively lowered. It is recommended to adopt a Mediterranean diet or DASH diet for hypertension prevention and treatment, which emphasizes vegetables, fruits, whole grains, and low-fat dairy products. Dietary regulation for high blood pressure requires long-term persistence, combined with moderate exercise and a healthy lifestyle, in order to achieve significant results. If blood pressure remains high, it is recommended to seek medical attention promptly and follow medical advice for medication or other intervention measures. Through scientific dietary management and lifestyle adjustments, blood pressure can be effectively controlled and the risk of cardiovascular disease can be reduced.