Lower High Blood Pressure: 5 Ways
Let’s cover five ways you can lower high blood pressure through dietary changes.
1. Increase your intake of fruits and vegetables
The DASH (Dietary Approaches to Stop Hypertension) diet is a very effective meal plan to lower blood pressure. The diet is high in fruits and vegetables, including 4-5 vegetable servings and 4-5 fruit servings everyday.
Fruits and vegetables are rich sources of fiber and phytonutrients essential to heart health and promotion of a lower blood pressure. The more the better!
2. Decrease sodium intake
Sodium plays a role in fluid balance within the body. This is why there is a direct relationship between sodium intake and blood pressure. Decreasing sodium intake to 2.3 grams per day is connected to lower blood pressure levels.
The first step in reducing your sodium intake is to remove the salt shaker from the table. Experiment with spices and herbs for added flavor instead of salt. The second step is to cut back on processed foods in your diet.
Click here to read about 5 surprising sources of sodium.
3. Limit amount of alcohol consumed
Alcohol intake should be no more than one drink per day for women and no more than two drinks per day for men. Consumption higher than this level can cause blood pressure to rise.
One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. If you consume more alcohol than the recommended amounts, work to cut back. If you don’t drink alcohol, don’t start!
4. Boost potassium intake
Potassium works to lower blood pressure because it balancing out the sodium in your system. Eating a diet rich in potassium has been shown to lower systolic (top number) blood pressure ~4.4 mm Hg and diastolic (bottom number) ~2.5 mm Hg.
Aim for 4.7 grams of potassium daily.
Click here to read more about potassium, blood pressure, and potassium sources.
5. Cut back on caffeine
The impact of caffeine on blood pressure levels continues to be debated. However, if you have high blood pressure I say error on the side of caution. Drinking a caffeinated beverage causes blood pressure to temporarily spike.
Limit caffeine to less than 200 milligrams per day.
If you haven’t already, be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
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