Follow the DASH diet
A healthy eating plan designed to assist treat or prevent high blood pressure (hypertension) is called the DASH diet (Dietary Approaches to Stop Hypertension). Foods high in potassium, calcium, and magnesium are part of the diet. These nutrients help in blood pressure regulation. Foods that are high in sodium, saturated fat, and added sugars are restricted in the diet.
The DASH diet can lower blood pressure in as little as two weeks, according to studies. Low-density lipoprotein (LDL or "bad") cholesterol levels in the blood can also be decreased by diet. Two key risk factors for heart disease and stroke are high blood pressure and high LDL cholesterol levels. Your systolic blood pressure can drop by up to 11 mm Hg by following the DASH diet. The DASH diet includes:
- Eating whole grains, fruits, and vegetables.
- Consuming lean meats, fish, nuts, and low-fat dairy products.
- Avoiding processed foods, high-fat dairy products, and fatty meats that are high in saturated fats.
- Limiting desserts and sugar-sweetened drinks like soda and juice.
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