Hypertension – or high blood pressure – affects 30% of adults in America and is a leading cause of cardiovascular disease.
But, there’s good news for anyone diagnosed with hypertension. Studies confirm that what you eat can have a positive effect on your health.
Foods such as fruits, vegetables, whole grains [1], seafood, olive oil [2], and low-fat dairy are perfect partners to help you lower and maintain a desirable blood pressure level. Add in a little exercise everyday and you’re well on your way to a more healthy you.*
Another aspect of eating well is controlling sodium intake. It’s recommended that those with high blood pressure should limit their salt consumption to 1200mg (that comes to ⅔ teaspoon per day if you were wondering).
And that’s what’s so wonderful about the foods mentioned above – they are full of flavor, fiber, nutrients, vitamins and minerals – and low in salt and calories.And when you season your foods with herbs and spices, you’ll add tons of wonderful flavor without the need for added sodium.
Here are a few tips to help you achieve a desirable blood pressure level:
For more information on managing your blood pressure, check out our ONE September toolkit [6]. We provide more tips, easy recipes, some research, information on different types of salt, as well as a shopping list you can use to plan your weekly shopping trips – and even a fun quiz to test your BP IQ!
-Deborah
*Always check with your doctor first before changing your diet or exercise routine.
Links
[1] http://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z
[2] https://oldwayspt.org/resources/good-food/olive-oil-101
[3] https://oldwayspt.org/community/blog/15-ways-get-your-5-day
[4] https://oldwayspt.org/community/blog/snack-attack
[5] https://oldwayspt.org/resources/health-studies
[6] https://oldwayspt.org/programs/oldways-nutrition-exchange/one-toolkits