The American Heart Association recommends getting less than 2,500 milligrams (mg) of sodium each day, unless you have high blood pressure or if you are at risk (if you have diabetes or kidney disease)Then, the recommendation is that you eat 1,500 milligrams of salt a day. Know What to Eat
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
To start the DASH diet, follow these recommendations (based on 2,000 calories a day):
Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1 ounce dry cereal)
Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)
Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice) Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)
Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat, poultry, or fish)
Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dry beans or peas)
Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)
You already know how salt can sneak into a lot of packaged foods. But it’s not the only thing to watch when you’re watching your blood pressure. Sugar, in general, will add calories with little to no nutritional value. But the white stuff is also known by several other names, like agave, sucrose, high fructose corn syrup, honey, molasses, brown sugar, raw sugar, maple syrup, date sugar, malt syrup, pancake syrup, fruit juice concentrates, and dextrose. Remember that 4 to 5 grams of sugar is equal to a teaspoon. The American Heart Association recommends most adult women don’t go over 6 teaspoons (20 grams) a day and adult men 9 teaspoons, or 36 grams.
Quit smoking. This might be the most important step you can take to improve health. LOSE WEIGHT, keeping a healthy weight, can help lower your blood pressure. If you're overweight, work with your doctor to design a safe weight loss plan to get closer to your ideal weight. EXERCISE Regular aerobic activity, such as brisk walking on most days of the week, can lower blood pressure Regularity of exercise is as important as intensity
Reduce stress. Emotional factors play a role in blood pressure. Studies show that relaxation techniques such as meditation, YOGA, or therapy may reduce blood pressure.
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