“Lowering Your Blood Pressure through Diet: Tips and the DASH Diet”

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You can tackle high blood pressure yourself through a healthy lifestyle: stop smoking, try to relax as much as possible and exercise or move on a regular basis. You can also lower your blood pressure by making simple changes to your eating habits.

Read also: How do you measure your blood pressure yourself and what does the result mean?

Lose weight

If you have a good picture of your eating behavior, you can try to lose weight in a healthy way. An important guideline that experts set is that you limit the amount of salt to 6 grams per day. They also advise against the use of added sugars, trans fats and alcohol. Instead, eat foods that are good for your heart and blood vessels, such as vegetables, fruits, whole grains and fish.

Read also: Heart-friendly food: with these products you keep your heart and blood vessels healthy

The DASH Diet

• Whole grains, such as bread rice or pasta
• Lots of vegetables: both raw and cooked vegetables and vegetable juice
• Fruit: fresh, frozen or canned fruit. Fruit juices are a slightly less good choice because the fibers have been removed while they contain quite a lot of sugar
• Low-fat dairy products, such as milk, yogurt, or cheese
• Lean meat, poultry and fish
• Nuts and seeds
• Legumes, such as beans and peas
• Healthy (unsaturated) fats and oils

• Ready meals and salted snacks
• Sugary products such as candy and cookies and sugary drinks such as soft drinks and fruit juice
• Trans fats in processed snacks. Too much saturated fat is also not good. You can find them in butter, full-fat dairy products and fatty meats
• Alcohol, licorice and licorice tea

Read also: Are smoothies as healthy as a piece of fruit?

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