Adopting a healthy lifestyle can help reduce the risk of high blood pressure and its associated complications. One way to do this is by making dietary changes such as increasing potassium intake, eating more green vegetables, reducing sugar consumption, and limiting alcohol and calorie intake.
Emily Gier, associate professor of nutritional science at Cornell University in Ithaca (USA), emphasized that these dietary changes do not cause side effects like some medications. Instead, they can have positive effects on blood pressure levels and overall health.
Reducing salt intake is another important aspect of managing high blood pressure. The Nutritional Guidelines for Americans (DGA) recommend reducing salt intake to less than 2,300 mg per day, with an ideal limit of no more than 1,500 mg per day according to the American Heart Association. Cutting back on salt can lead to significant reductions in blood pressure levels.
In addition to reducing salt intake, increasing fiber intake can also positively impact blood pressure levels. Fiber-rich foods like whole grains, beans, fruits, and nuts are recommended sources for potassium-rich foods that can help control blood pressure levels. Limiting alcohol consumption is also important in managing high blood pressure as it can lead to weight gain and increased inflammation in the body.
Overall, making healthy dietary changes and adopting a balanced lifestyle can have significant benefits in managing and preventing high blood pressure, reducing the risk of associated complications, and improving overall well-being.
