To successfully manage high blood pressure, you have to make a decision of eliminating your bad habits such as drinking alcohol, smoking and having an inactive lifestyle. This can greatly help you protect your health from various diseases due to high blood pressure.
Aside from doing regular exercise, your diet plays an important function in your body. The following are some vital diet tips that can help you lower your blood pressure.
⤨ Lessen your sodium intake
While the body needs sodium, consuming too much of it can lead to high blood pressure. As much as possible, consume less than 2,400 mg of sodium everyday (about one tablespoon).
Food items that are high in sodium include biscuits, pastries, breads, canned foods, pizza, packaged meals, frozen foods, cheese, luncheon meats, bacon, smoked fish or meat, corned beef, sardines, anchovies, crisps, crackers, chips, ketchup, mustard, stock, pickles, salad dressings, salsa, olives, barbecue, gravy, soy sauce, pasta and more.
⤨ Increase your magnesium and potassium intake
Make sure to include fresh vegetable and fruits in your daily diet. Preferably, half of your meal servings must include vegetables, fruits and salad. It is also recommended to get a magnesium supplement, which will guarantee that you have 500 mg of magnesium everyday.
⤨ Include omega 3 fatty acids in your diet
You will effectively reduce the risk of having cardiovascular diseases by having omega-3 fatty acid. Basically, fish oils contain DHA and EPA. Experts recommend getting a minimum of four hundred milligrams of EPA everyday. You can achieve this by taking omega-3 fish oil in capsule form everyday or eating fish that are high in omega-3 such as herring, mackerel or sardines (1/2 a serving). As much as possible, have 3 servings of fish each week and take omega-3 fish oil in capsule form (200 mg) everyday.
Keep in mind that high blood pressure can be controlled with proper diet tips that include medication, healthy eating habits and exercise.