Following a healthy eating plan can have a positive effect on lowering high blood pressure. It is important to see your doctor to have your blood pressure monitored before you make these important lifestyle changes.
Try the following tips:
1. Reduce your weight if overweight
If you are overweight, losing 5-10% of your current body weight can improve your blood pressure.
2. Be physically active
The recommended level of physical activity is 30 minutes, 5 times a week (i.e. 150 minutes per week). This can also be accumulated in smaller bouts of 10 minutes at a time
3. Minimise alcohol intake
Alcohol can raise your blood pressure. Think about reducing your intake and follow the alcohol guidelines.
4. Reduce the amount of salt you consume
High salt intake is linked to high blood pressure. Only a small portion of the salt we eat comes from salt added to food after cooking. Most salt is found in processed foods. It is recommended people with high blood pressure follow a no added salt/low salt eating plan.
5. Consume adequate low-fat dairy products, fresh fruits and vegetables
Recent research indicates that eating low fat dairy products and at least two serves of fruit and five serves of vegetables a day can help to reduce your blood pressure.
An Accredited Practising Dietitian can help you identify and make dietary and lifestyle changes to reduce your blood pressure.
Original article from Dietitian Australia.