Follow the tips below to help lower your overall blood pressure
1. Focus on foods that will improve your heart-health
The following foods are essential components of a heart-healthy diet:
- spinach, broccoli, and carrots are examples of veggies.
- Apples, oranges, and bananas are examples of fruits.
- fish, especially omega-3 fatty acid-rich seafood
- skinless chicken or turkey eggs, lean cuts of meat or pork
- dairy items that are fat-free or low-fat, such as cheese and yogurt
- nuts and beans, as well as whole grains like brown rice and whole-grain bread
2. Consume less sodium in your diet.
Because sodium can raise blood pressure, keep your daily sodium consumption to 1,500 milligrams or less.
3. Eat more potassium-rich foods.
Potassium can really help to lower blood pressure by counteracting the effects of salt.
a reliable source Increase your intake of potassium-rich foods including bananas, spinach, and tomatoes.
4. Reduce your alcohol consumption.
Excessive alcohol consumption might elevate blood pressure. It should be used in moderation. For men, this translates to two drinks per day and one drink per day for women.
5. Caffeine should be avoided.
Caffeine is a stimulant that has the potential to increase blood pressure. If you have hypertension, attempt to minimize your consumption, especially before high-blood-pressure activities like exercise.
6. Opt for dark chocolate instead.
According to a 2010 review of 15 research, dark chocolate may help to lower blood pressure modestly.
a reliable source Choose dark chocolate over other sorts if you’re going to consume chocolate, and make sure it’s at least 70% cocoa.
7. Remove sugar from your diet.
Foods with added sugars might add unnecessary calories to your diet. Soft drinks, cakes, and sweets, for example, should be avoided since they contain added sugars or sweeteners.