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High Blood Pressure is diagnosed when a person’s blood pressure measures at or above 140/90 mm Hg, according to the National Heart Lung and Blood Institute. High Blood Pressure can result in major health issues like heart attack, stroke, and kidney problems. International studies have shown that an increased intake of potassium-rich foods reduced systolic blood pressure by 3 to 4 mm Hg.
To avoid high blood pressure in the first place, make sure your diet is healthy, get enough exercise and good sleep, and try to avoid stress. If you have been diagnosed with high blood pressure there are also some things you can do to reduce it: don’t smoke cigarettes or drink alcohol excessively; maintain a healthy weight by eating a nutritious diet and increasing physical activity; manage stress through relaxation techniques like yoga or tai chi.
One of the most important things you can do if you suffer from high blood pressure is to control your diet. This means eating plenty of fruits and vegetables, fish, lean meats, and whole grains. It also means reducing your intake of saturated fats and salt.
Eat a healthy breakfast every morning to help lower blood pressure, as well as provide a healthy start to the day. Try including cereals such as oats, whole wheat, or cornflakes with fruit for added fiber, or add milk to increase your calcium and magnesium levels. If you drink coffee, drink it black and don’t add sugar or other sweeteners.
Don’t skip meals as this can increase your risk of high blood pressure. You should also try to avoid sugary and fatty snacks that increase your blood pressure. Keep alcohol in moderation, if you do drink at all, keep to one standard drink per day – the equivalent of one 12-oz can of regular beer, 5 oz wine, or 1.5 oz liquor. If you smoke, try to quit. Keep your weight in a healthy range.
Eating healthy foods is one of the best ways to keep healthy blood pressure. This includes eating more fruits and vegetables and less saturated fats. Foods that are rich in potassium, like bananas, help reduce high blood pressure by reducing sodium levels in the body. Magnesium is another mineral that helps reduce high blood pressure. Dark green vegetables, whole grains, and nuts are all good sources of magnesium.
Potassium foods can help lower your blood pressure and decrease your risk of heart disease. The USDA recommends eating at least 4 cups of fruit every day, most of which should be fresh or frozen. The best choices are canned fruits packed in water; fresh or frozen fruits that have been poached, canned in juice or reduced-calorie sweetened fruit juices; and sometimes dried fruit. Limit your sodium intake. A diet high in sodium can increase blood pressure and cause you to retain water, which raises your blood pressure even higher than if you had no sodium food intake.