High blood pressure

Описание: High blood pressure #146 / 96



Recommended foods to eat
Fruits: Berries, bananas, citrus fruits, tomatoes.
Vegetables: Leafy greens (like spinach), broccoli, beets, sweet potatoes.
Whole grains: Choose whole grain pasta, brown rice, and oats over refined grains.
Lean protein: Fish (like salmon), skinless poultry, beans, and legumes.
Nuts and seeds: Include nuts and seeds in your diet daily.
Low-fat dairy: Opt for fat-free or low-fat milk and yogurt.
Healthy fats: Use vegetable oils like olive or canola oil.
Foods to limit or avoid
Sodium: Cut back on high-salt foods, processed meats, and excessive salt in cooking. A good goal is to limit sodium intake to 1,500 mg per day.
Saturated and trans fats: Avoid fatty meats, butter, and full-fat dairy products.
Added sugars: Reduce or eliminate sugar-sweetened beverages, desserts, and sweets.
Alcohol: Limit alcoholic beverages, as they can raise blood pressure.
Additional tips
Read labels: Be mindful of sodium, saturated fat, and added sugar content when shopping for packaged foods.
Cook at home: Prepare heart-healthy meals to have more control over ingredients.
Consult a doctor: Before making major dietary changes, speak with your doctor, especially if you have other health conditions or are on medication, as they can provide personalized advice.
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