- : Never change your diet without first consulting your physician.
- Step 1: Eat less saturated fat Eat less saturated fat. If you are used to eating a diet high in fat, reducing your fat and cholesterol intake will reduce your blood pressure.
- Step 2: Keep your weight under control Count calories and keep your weight in check. Putting on extra pounds tends to raise blood pressure.
- Step 3: Eat more produce Eat more produce. Fruits and vegetables contain potassium, a mineral that appears to lower blood pressure.
- Step 4: Reduce your salt intake Reduce your salt intake if your blood pressure responds to salt in your diet. About 58 percent of people with high blood pressure are salt-sensitive.
- TIP: If you are not sure whether you are salt-sensitive, consult your doctor about trying a low-salt diet to see if your pressure drops.
- Step 5: Drink in moderation Drink alcohol in moderation. Although studies have shown that one alcoholic drink a day can lower your blood pressure, drinking excessively will raise it.
- FACT: Over the course of an average life span, the human heart beats about 2½ billion times without stopping.
You Will Need
- Foods low in saturated fat
- Fruits and vegetables
- Low-salt foods
- Moderate alcohol consumption
- Doctor (optional)