What you eat can also have an adverse effect on your blood pressure, which is why you have to change your diet. The foods you eat should have not only a beneficial impact on your blood pressure but also on your weight in case you are overweight.
If you are overweight then you need to shed those extra pounds. The only way to do that is to lower your calorie intake and increase the number of calories you burn. That means eating a low calorie diet and regular exercise to get your weight down to healthy levels.
A healthy eating plan can reduce your risk of developing blood pressure and also lower your blood pressure in case you are hypertensive.
The best plan for dealing with hypertension is the DASH plan which stands for “Dietary Approaches to Stop Hypertension”. This calls for eating foods with low saturated fat, total fat and cholesterol content.
The diet should be rich in fruits, vegetables and low fat dairy products. Other foods that should be eaten under the DASH plan include whole grains, nuts, fish and poultry. The diet should also be high in potassium, calcium and magnesium content while having high levels of proteins and fiber.
Foods that should be avoided include red meats such as beef, pork and lamb, processed meats such as bacon and salami and full fat dairy products. You should eat no more than 2 to 3 eggs in a week. If your cholesterol levels are too high then you should eat only the egg whites. Sugary foods such as cakes, sweets and soda pop should also be avoided. Your intake of salt should also be minimized since salt leads to water retention which results in increased blood pressure.
The DASH plan calls for higher amounts of fruit and vegetable servings. Initially, you may experience some discomfort while switching to this plan, especially if you have not been getting too much fiber in your diet. This is because a high fiber diet can cause abdominal bloating and diarrhea. In such cases, make the switch gradual.
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answered by G R