High Blood Pressure (Hypertension)

Managing High Blood Pressure with Diet and Nutrients

Managing High Blood Pressure with Diet and Nutrients

Vitamins and Minerals that Can Help:

  • Potassium: Helps regulate blood pressure by balancing sodium levels. Foods high in potassium include bananas, oranges, spinach, sweet potatoes, and avocado.
  • Magnesium: Helps relax blood vessels and improve blood flow. Good sources of magnesium include almonds, spinach, legumes, and whole grains.
  • Calcium: Plays a role in blood vessel contraction and relaxation. Calcium-rich foods include dairy products, leafy greens, tofu, and fortified foods.
  • Vitamin D: Supports blood pressure regulation and overall cardiovascular health. Get vitamin D from sunlight, fatty fish, fortified foods, and supplements.
  • Fiber: Aids in lowering blood pressure and promoting heart health. Include plenty of fruits, vegetables, whole grains, nuts, and seeds in your diet.

Foods to Include in Your Diet:

  • Fruits: Bananas, oranges, berries, apples
  • Vegetables: Spinach, kale, broccoli, carrots
  • Whole grains: Brown rice, quinoa, oats, whole wheat bread
  • Lean proteins: Chicken, turkey, fish, tofu
  • Healthy fats: Avocado, olive oil, nuts, seeds
  • Low-fat dairy: Milk, yogurt, cheese

Foods to Avoid or Limit:

  • Sodium-rich foods: Processed meats, canned soups, salty snacks
  • Highly processed foods: Fast food, packaged snacks, sugary beverages
  • Excessive alcohol: Limit alcohol consumption to moderate levels
  • Saturated and trans fats: Fried foods, fatty cuts of meat, pastries
  • Added sugars: Sodas, candies, desserts

Note: Always consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions or are taking medications.