Tips to lower blood pressure from food

Use foods and drinks containing caffeine moderately

Caffeine can increase short -term blood pressure, but often decrease when taken regularly. Usually drink a moderate amount, 4-5 cups a day does not affect the health of most adults. A regular cup of coffee has about 70-100 mg of caffeine. In addition to coffee, caffeine in tea, energy drinks, chocolate and soft drinks.

Self -cooking

Cooking at home is a good habit that can reduce blood pressure, recommended in Dash diet. As a result, family members are less consumed for fast and packed food. Prepare meals from fresh food, low calories, help reduce sodium, increase the amount of nutrients lowering blood pressure such as potassium, antioxidants, fiber.

Eat plenty of fiber

Fiber consumption contributes to preventing hypertension. Fiber is found in most of the unprocessed plant foods such as vegetables, nuts.

Limit fried food

Fried foods are often high in saturated fat and sodium. Family, prioritize boiled, roasted or roasted dishes or try oil -free fryer to benefit cardiovascular health, reduce pressure on blood vessels and heart.

Eat dark chocolate

Flavanol in dark chocolate can help lower blood pressure when eating regularly. This natural compound relaxes blood vessels through vasodilation, improving blood flow.

Reducing the amount of sodium

Sodium low -sodium diet is recommended to control high blood pressure. High sodium is often found in processed foods, packaging. Sodium is an electrolyte that is balanced by potassium and magnesium, keeping blood pressure at a healthy level.

Add potassium

Diets with low potassium, lots of sodium contribute to high blood pressure, cardiovascular disease. Food provides sodium such as green vegetables, bananas, sweet potatoes, organic dairy products, beans, avocado. Potassium increases natural sodium secretion, reduces blood pressure and performs many important functions in the body.

Each person should supplement potassium through a diet instead of food supplements. Do not focus on a fruit or vegetable, but each person try to choose a variety of colors. As a result, the body is provided with many necessary nutrients.

Limit alcohol

Alcohol does not contain much sodium but drink too much over time is related to high blood pressure. The recommendations for men do not drink more than two glasses of wine and women must not exceed one glass a day.