Although it can arise from genetic factors, high blood pressure It is a condition that can affect your body, potentially causing heart attacks and strokes.
And if you’re dealing with high blood pressure, your doctor may have tried to provide you with ways to lower it, such as developing an exercise regimen and limiting what you eat and drink.
However, it is important to follow certain diets to reduce risks, according to nutrition experts, quoted by Eat this not that.
Expert Amy Judson explains that the best diet for lowering blood pressure is called the DASH diet.
She said the diet includes foods rich in calcium, potassium and magnesium.
Diet (iStock – Expressive)
She noted that these nutrients help lower blood pressure, and are also low in sodium, saturated fats and added sugars.
It also includes limiting sodium intake to between 1,500 and 2,300 milligrams per day.
The DASH diet also encourages daily intake of lean protein (such as fish, beans and poultry) as well as multiple servings of healthy fats throughout the week. Healthy fats can include nuts, seeds, and healthy oils.
And if you’re confused about what to eat on the DASH diet, Goodson recommends some specific foods and servings.
Vegetables
It is recommended to eat 4 to 5 servings of vegetables per day in this diet, as vegetables are rich in nutrients and do not contain sodium, which is a common factor in high blood pressure and thus unhealthy blood circulation.
Avocado (Shutterstock)
fruits
In addition, one of the recommendations of the DASH diet is to eat foods rich in potassium.
Some examples include fruits such as Medjool dates, bananas, berries, and avocados.
Goodson said the goal is to eat 4 to 5 servings per day in this eating pattern, with one serving being a medium-sized fruit, ½ cup chopped, one cup of berries, or ¼ cup of dried fruit.
Low fat dairy
The DASH diet also includes calcium, which can help lower blood pressure and improve circulation.
It is recommended to eat three servings of low-fat dairy products daily as they may help provide you with the calcium you need.
A serving is 1 cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese.
Dairy (iStock)
Whole grains
In the same vein, whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping the body control blood sugar levels.
The nutritional expert pointed out that the goal is to eat 6 to 8 servings of whole grains, with the meal being one slice of bread or half a cup of cooked grains such as rice.