Blood pressure can be managed effectively through lifestyle changes such as reducing salt intake, increasing potassium intake and limiting alcohol consumption. These dietary modifications can help prevent hypertension, especially in older individuals who are at a higher risk for the disease.
According to Emily Gier, an associate professor of nutritional science at Cornell University, dietary changes can have positive effects on blood pressure without any side effects that medications may cause. One recommendation is to reduce salt intake as Americans consume more salt than recommended. Decreasing salt intake has been shown to lower blood pressure significantly in studies.
Increasing potassium intake is another important aspect of managing blood pressure. Foods rich in potassium include green vegetables, whole grains, beans, fruits and nuts. Cutting down on alcohol consumption and increasing fiber intake from sources like whole grains and fruits can also have positive effects on blood pressure. Additionally, reducing sugar consumption can help improve overall health and potentially lead to weight loss and better blood pressure management.
It’s important to track calories to control weight as well since obesity is a significant risk factor for hypertension. Making these lifestyle changes can increase beneficial nutrients while reducing harmful substances like saturated fats and sodium, leading to improved blood pressure overall.
In conclusion, making simple dietary changes such as reducing salt intake, increasing potassium intake and limiting alcohol consumption can effectively manage high blood pressure without any side effects that medication may cause. It’s essential to track calories to control weight as well since obesity is a significant risk factor for hypertension.