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A high blood pressure diet plan will include plenty of: Potassium (bananas, oranges, spinach, avocados and sweet potatoes) Antioxidants that might help improve blood flow (blueberries and raspberries)
Registered dietitians share their top tips.
The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called "pre-hypertension"). Those with hypertension dropped by 11 and 6 mm Hg, respectively. These changes in blood pressure occurred with no changes in body weight.
For most people, recommendations are to reduce blood pressure to less than or equal to somewhere between 140/90 mmHg and 160/100 mmHg. [2] In general, for people with elevated blood pressure, attempting to achieve lower levels of blood pressure than the recommended 140/90 mmHg will create more harm than benefits, [3] in particular for older people. [4]
For certain people with salt-sensitive blood pressure or diseases such as Ménière's disease, this extra intake may cause a negative effect on health. WHO guidelines [ 4 ] [ 5 ] state that adults should consume less than 2,000 mg of sodium/day (i.e. about 5 grams of traditional table salt), and at least 3,510 mg of potassium per day. [ 6 ]
High blood pressure is caused by the force of blood flow in the arteries being too high. The DASH diet includes heart-healthy foods that lower blood pressure. 21 foods that lower blood pressure ...
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