Managing High Blood Pressure with Diet and Nutrients

Vitamins and Minerals that Can Help:

• Potassium: Helps regulate blood pressure by balancing sodium levels. Foods high in potassium include bananas, oranges, spinach, sweet potatoes, and avocado.
• Magnesium: Helps relax blood vessels and improve blood flow. Good sources of magnesium include almonds, spinach, legumes, and whole grains.
• Calcium: Plays a role in blood vessel contraction and relaxation. Calcium-rich foods include dairy products, leafy greens, tofu, and fortified foods.
• Vitamin D: Supports blood pressure regulation and overall cardiovascular health. Get vitamin D from sunlight, fatty fish, fortified foods, and supplements.
• Fiber: Aids in lowering blood pressure and promoting heart health. Include plenty of fruits, vegetables, whole grains, nuts, and seeds in your diet.

Foods to Include in Your Diet:

• Fruits: Bananas, oranges, berries, apples
• Vegetables: Spinach, kale, broccoli, carrots
• Whole grains: Brown rice, quinoa, oats, whole wheat bread
• Lean proteins: Chicken, turkey, fish, tofu
• Healthy fats: Avocado, olive oil, nuts, seeds
• Low-fat dairy: Milk, yogurt, cheese

Foods to Avoid or Limit:

• Sodium-rich foods: Processed meats, canned soups, salty snacks
• Highly processed foods: Fast food, packaged snacks, sugary beverages
• Excessive alcohol: Limit alcohol consumption to moderate levels
• Saturated and trans fats: Fried foods, fatty cuts of meat, pastries
• Added sugars: Sodas, candies, desserts

Note: Always consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions or are taking medications.