High blood pressure Nutrition Facts

Nutrition

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Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.
  1. Avoid Salt (Sodium)

    A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.
  2. To lower the sodium in your diet, try these suggestions:
    • Use a food diary to keep track of the salt in the foods you eat.
    • Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams.
    • Read the nutritional facts label on every food package.
    • Select foods that have 5% or less of the “Daily Value” of sodium.
    • Avoid foods that have 20% or more Daily Value of sodium.
    • Avoid canned foods, processed foods, lunch meats, and fast foods.
    • Use salt-free seasonings.
    Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
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