Simple dietary changes that can make a big difference.
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| | | Welcome back to our series! Yesterday, we explained blood pressure readings and why high numbers matter. Today, we'll focus on an effective way to control blood pressure: changing your diet. | | Dietary changes: A proven approach | | The Dietary Approaches to Stop Hypertension (DASH) diet was created to combat high blood pressure. It doesn't require any special foods but provides daily and weekly nutritional goals instead. There are, however, specific changes you can make to your diet to bring your blood pressure down. | | 🥬 Eat potassium-rich foods: | | | • | leafy greens (spinach, kale) | | | | | | | | • | bananas, oranges, tomatoes, avocados | | | Eating the right balance of sodium and potassium is important for achieving healthy numbers. Try potassium-enriched salt substitutes, which have been linked to a lower risk of stroke. (Make sure to check with your doctor first if you have kidney disease.) | | 🥛 Calcium and magnesium sources: | | | • | low fat yogurt and milk | | | | • | unsalted nuts and seeds | | | | | 💚 More heart-friendly choices: | | | • | fatty fish, such as salmon and mackerel | | | | • | berries, such as blueberries and strawberries | | | | | | | What to watch out for | | Hidden sodium: | | | | | | | | | • | cold cuts and cured meats | | | | | | | Also limit: | | | • | added sugars in drinks and desserts | | | | | | • | saturated fats from fatty meats and full fat dairy | | | Easy swaps to start today | | | • | Season with herbs and spices instead of salt. | | | | • | Pick fresh or frozen vegetables over canned. | | | | • | Snack on fruit instead of chips or cookies. | | | | • | Drink water or herbal tea instead of soda. | | | | • | Look for low sodium labels when shopping. | | | Start with small changes. You don't need to overhaul your diet overnight to see results. | | Get ongoing nutrition support | | For the latest research on foods that improve your overall health as well as your blood pressure subscribe to our Nutrition Edition newsletter. It'll land in your inbox three times a week. | | | | Tomorrow, we'll explore lifestyle changes that go beyond diet to help lower your numbers even more. Until then, try adding just one blood pressure-friendly food to your next meal! | | | | | | | | Until next time, |  | Take care of yourself, and we'll
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