How to Avoid High Blood Pressure
Incorporate vegetables, fruits, whole grains and low-fat dairy products into your daily diet., Decrease the amount of salt you consume., Reduce your alcohol intake., Limit your caffeine intake.
Step-by-Step Guide
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Step 1: Incorporate vegetables
Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s.
There is no need to take supplements of these nutrients if you have a well-balanced diet.Potassium:
Good sources of potassium include winter squash, sweet potatoes, and yogurt.Calcium:
Surprising sources of calcium include white beans, canned salmon and dried figs.Magnesium:
Almonds, cashew, and tofu are all great sources of magnesium.Omega-3s:
Excellent sources of omega-3s include tuna, walnuts, and broccoli. -
Step 2: fruits
To reduce salt consumption, read food labels closely and cut back on processed and restaurant foods.
Also, use spices and herbs as seasoning instead of salt.
More than 75% of the salt consumed is in restaurant and processed foods.
Dietary guidelines state that everyone over the age of 2 should consume less than 2,300 mg of salt daily.
Some groups of people should reduce their intake to 1,500 mg a day, including those who are 51 years of age or older, of African American descent, or have high blood pressure, diabetes, or chronic kidney disease., Experts recommend that two drinks per day for men (one drink for men who are 65 and older) and one drink per day for women of any age are acceptable alcohol consumption levels.
While having more than three drinks in one sitting can raise your blood pressure temporarily, long-term increases occur with continued binge drinking.Scale back your alcohol consumption or substitute an alcoholic beverage for a non-alcoholic one.
One drink is considered to be 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or
1.5 ounces (44 ml) of 80-proof distilled spirits., Studies show that caffeine can cause instant blood pressure spikes.It’s recommended to drink no more than two cups (200 ml) of coffee per day.
Other significant sources of caffeine include chocolate, soda, and energy drinks.
All should be consumed in smaller quantities as well. -
Step 3: whole grains and low-fat dairy products into your daily diet.
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Step 4: Decrease the amount of salt you consume.
-
Step 5: Reduce your alcohol intake.
-
Step 6: Limit your caffeine intake.
Detailed Guide
Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s.
There is no need to take supplements of these nutrients if you have a well-balanced diet.Potassium:
Good sources of potassium include winter squash, sweet potatoes, and yogurt.Calcium:
Surprising sources of calcium include white beans, canned salmon and dried figs.Magnesium:
Almonds, cashew, and tofu are all great sources of magnesium.Omega-3s:
Excellent sources of omega-3s include tuna, walnuts, and broccoli.
To reduce salt consumption, read food labels closely and cut back on processed and restaurant foods.
Also, use spices and herbs as seasoning instead of salt.
More than 75% of the salt consumed is in restaurant and processed foods.
Dietary guidelines state that everyone over the age of 2 should consume less than 2,300 mg of salt daily.
Some groups of people should reduce their intake to 1,500 mg a day, including those who are 51 years of age or older, of African American descent, or have high blood pressure, diabetes, or chronic kidney disease., Experts recommend that two drinks per day for men (one drink for men who are 65 and older) and one drink per day for women of any age are acceptable alcohol consumption levels.
While having more than three drinks in one sitting can raise your blood pressure temporarily, long-term increases occur with continued binge drinking.Scale back your alcohol consumption or substitute an alcoholic beverage for a non-alcoholic one.
One drink is considered to be 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or
1.5 ounces (44 ml) of 80-proof distilled spirits., Studies show that caffeine can cause instant blood pressure spikes.It’s recommended to drink no more than two cups (200 ml) of coffee per day.
Other significant sources of caffeine include chocolate, soda, and energy drinks.
All should be consumed in smaller quantities as well.
About the Author
Michael Chavez
Experienced content creator specializing in practical skills guides and tutorials.
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