Managing your blood pressure means eating foods that are good for you. Learn the basics of healthy eating and try some new recipes.
|Eating Healthy Basics||Content from Mayo Clinic||Healthy Recipes|
High blood pressure and healthy eating
What you choose to eat can have a big effect on your blood pressure. That’s why your doctor may have talked with you about making healthy eating habits a part of your treatment plan.
It may not be easy to change your habits at first. It’s good to know there are ways to give old favorites a healthy new twist.
Making some small changes in your eating habits can include:
Cutting back on salt
Did you know too much salt can cause excess fluid to stay in the body? Salt, which contains sodium, attracts and holds water in the blood, and that can cause blood pressure to rise.
How much salt?
Try to limit your sodium intake each day to about 1500 milligrams (mg) or 2/3 teaspoon of table salt. This amount has been shown to help lower blood pressure.
DASH-ing to your goals
For people with high blood pressure (also called hypertension), there is the DASH eating plan. It is sometimes called the DASH diet. But it is not a weight-loss diet. It is a lifelong eating plan to help you make healthy food choices. DASH stands for Dietary Approaches to Stop Hypertension. And it’s another proven way to help lower your blood pressure.
The DASH eating plan at a glance:
The DASH eating plan and other healthy changes, along with taking your medicine as prescribed, can help you manage your blood pressure.
Try these tips to help you eat less salt: