Skip the Diet Fads: Tried and True Dietary Rules for Reducing Hypertension
Responsible management of hypertension requires daily attention to diet, as well as other lifestyle factors such as exercise and stress management. Knowing which dietary changes are beneficial and which "fad diets" should be avoided will help you develop a healthy eating plan.
When managing hypertension, it's important to understand that dietary changes must be maintained consistently over an extended period of time. A single meal can have a small effect on an individual's blood pressure levels, but the impact will not last for long. With this in mind, here are several known approaches for reducing high blood pressure through the foods you eat on a regular basis.
Dietary Rules for Reducing High Blood Pressure
The Dietary Approaches to Stop Hypertension (DASH) diet offers broad dietary guidelines for those with hypertension. The DASH diet requires no specific foods. Instead, it makes recommendations and emphasizes consistency through daily and weekly goals.
Recommended Foods
One of the main ways to reduce hypertension through your diet is by eating "heart-healthy" foods. This includes lean proteins such as fish, low-fat dairy products, and plenty of fresh fruits and vegetables. Eating whole grains such as barley, as well as legumes like beans, will help reduce blood pressure.
Other foods that meet DASH guidelines include high-potassium fruits and vegetables such as bananas and spinach. Nuts like almonds instead of salty snacks are another recommended choice.
One of the simplest ways to reduce hypertension is to drink plenty of water throughout the day. Staying hydrated helps your body process salt and reduce some of its negative effects. Water can also help to reduce inflammation in the body.
Foods to Avoid
When it comes to reducing high blood pressure, there are certain foods that should be avoided. Cheese and other high-fat dairy products should be consumed in moderation due to their saturated fats. Red meats and processed snacks such as chips can contribute to higher levels since they contain unhealthy trans fats. Too many sugary drinks or desserts may lead to weight gain and a subsequent spike in hypertension readings. Drinking too much alcohol can also contribute to long-term high blood pressure. It's best to limit your alcohol consumption or abstain entirely if you struggle with hypertension.
Avoid Diet Fads
Certain dietary approaches are not recommended. Low-salt diets can be useful for those who already have a high salt intake in their diet, but for others, they may be unnecessary or even harmful. Likewise, very low-fat or low-carb diets should generally be avoided unless they are specifically prescribed by your doctor. Crash diets such as juice fasting and keto can cause dramatic changes in blood pressure levels and therefore should always be followed with caution if implemented at all.
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Making small, consistent changes in one's dietary habits can have long-term positive impacts on hypertension readings. Eating heart-healthy foods such as lean proteins, fruits and vegetables, and whole grains should always be encouraged if you are managing high blood pressure. Additionally, taking care to avoid unhealthy fats found in red meats and processed snacks while drinking plenty of water throughout the day can help support better overall health in seniors suffering from hypertension.
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