Lowering Sodium Intake
The idea of choosing food with a low level of sodium means that you have to reduce or stop the use of salt. Your body only needs ¼ teaspoon of salt per day. Too much sodium affects fluid balance, blood volume, and blood pressure in the body. Start to reduce consuming fast food because it is the source of sodium. The best way to choose low sodium products is by reading the labels when you shop.
Increasing Potassium Intake
You have to increase potassium intake while lowering sodium intake. The more balance the potassium level in your body, the more stable your blood pressure level. Potassium works to counter the effect of sodium. Finding products with a high potassium level is easy today. Most fruits and vegetables are the source of potassium, such as avocado, dried apricots, baked potatoes with skin, white beans, dark leafy greens, and many more. You can also consume other foods, including salmon and yogurt.
Choosing the Right Dairy Products
Only because you are doing a diet plan it doesn’t mean that you can’t eat all dairy products. The key is choosing the right dairy products that stabilize your blood pressure. Low-fat or even fat-free dairy products are the best option for people with a high blood pressure. That’s why you can still eat low-fat or fat free frozen yogurt, cheese, milk, and other products. These products are not only containing less sodium but also the source of calcium, vitamin D, and protein. Consuming 1 cup of skim milk, low-fat yogurt, or 1.5 ounces skin cheese is okay to keep your mood and blood pressure stable.
Consuming Less Lean Meat, Poultry, and Fish
Fill the need of protein, vitamin B, iron, and zinc by eating meat, poultry, and fish, but reduce the portion. Eating less meat gives more room in your stomach for more vegetables and fruits that you need to control your blood pressure. You may serve 1 egg or 1 ounce of cooked meat, poultry, or fish. Make sure that you choose products that are healthy for your heart, such as salmon and tuna. This ingredient consists of omega-3 fatty acids that are good for your heart.
Eating Healthy Snacks
Snacking is also allowed even if you are suffering from high blood pressure. The most important thing is that you choose healthy snacks, such as nuts, seeds, and legumes. You can start to keep almonds, sunflower seeds, kidney beans, peas, lentils, and others. These ingredients are a good source of magnesium, potassium, and protein. You still have to control the portion because it consists of calories. Let's say you can serve 1/3 cup of nuts, 2 tablespoons of seeds, and ½ cup cooked beans or peas. Mixing these ingredients with salads or cereals are also good ideas for a healthy snack. Tofu is a good alternative if you love to eat soybean-based snacks.
Reducing Fats and Oil
You don’t have to stop to consume fats or oils. You only have to reduce the portion while doing a diet plan for controlling high blood pressure. Experts suggest you consume less than 30% of daily calories fat. Make sure that you only eat monounsaturated fats. Consuming only 1 teaspoon soft margarine, 1 tablespoon mayonnaise, or 2 tablespoons salad dressing is enough to keep your blood pressure safe. Avoid trans fat because it increases blood pressure level significantly. Trans fats are often found in crackers, baked, and fried food.
Controlling the Portion of Sweet
It is the same case with fats, you are allowed to consume sweets while doing a diet plan for controlling blood pressure. All you have to do is control the portion of sweet. People with a high blood pressure can only consume 1 tablespoon sugar, jelly, or jam. Reduce eating sorbet into ½ cup a day if you love it.
Now, you know that doing a diet plan for stabilizing blood pressure doesn’t mean that you have to stop all the things that you eat. Managing the portion and finding the healthier alternative is a successful secret to get a stable blood pressure.
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