High blood pressure is one of the leading causes of heart attack, chronic kidney disease, dementia, heart failure, and stroke.

According to the DASH (Dietary Approaches to Stop Hypertension) diet created by the National Institute of Health, a healthy diet may lower blood pressures by a few points in only two weeks.

Five tips to lower high blood pressure

Follow a plant-strong diet that is higher in fruits, vegetables, grains, and legumes. A plant-strong diet is associated with lower blood pressure.

1. Eat simple and nutritious.

  • » Grains

    Focus on whole grains such as brown rice and oatmeal. Whole grains are low in fat and high in fiber.

  • »Vegetables

    Focus on high fiber vegetables such as; tomatoes, potatoes, sweet potatoes, carrots, or broccoli. High fiber vegetables are also high in potassium and magnesium.

  • »Fresh Fruits

    Focus on fresh fruits, such as apples, pears, and berries. Fruits are low in fat, high in fiber, potassium, and magnesium.

  • »Dairy

    Eat fewer dairy products or don’t eat them at all. Dairy products are high in fat. Low-fat milk or free-fat milk loses the nutritional benefits when processed. Non-Dairy Milk alternatives are a good option. Choose the one with less or no sugar added, such as almond milk, rice milk, or oat milk. These products are fortified to be a good source of calcium, vitamin A, and vitamin D.

  • »Meat Eaters

    Avoid the skin and fat from the chicken and Bake or grill instead of frying. Eat more salmon or tuna. These types of fish are high in good fat for the heart.

  • »Vegan meat option

    Use soybean-based products and more legumes to add more protein to the diet.

  • »Nuts

    Nuts are high in potassium, magnesium, and protein. Eat nuts in tiny portions a few times a week. Nuts are very high in calories and can add some extra body weight.

  • »Fats and oils

    Reduce the consumption of processed food such as baked goods, crackers, ice cream, butter, cheese, whole milk, canola oil, or fry foods. These types of food are high in saturated fat. Saturated fat may increase the risk for heart disease and high blood pressure.

  • »Sweets

    Reduce the sugar, jam,  sweet drinks, and sodas. These types of food are very high in sugar without nutritional value and very high in calories.

2. Stop smoking

Smoking contributes to increased blood pressure.

3. Drink alcohol in moderation

According to the Dietary Guidelines for Americans, drink no more than two drinks a day for men and one or less for women. Drinking too much alcohol may raise blood pressure.

4. Cut out salt intake

The body only needs one teaspoon of table salt a day more than that contributes higher blood pressure.

Healthy salt alternatives

Sea vegetables are a healthy choice. These vegetables contain potassium, magnesium, calcium, and zinc. Here are examples of healthy salt alternatives such as seaweed, including kelp granules, wakame, or dulse flakes.

Avoid canned food, vegetables, sliced turkey, chicken, or ham from the local deli. These type of food are very high in sodium.

5.Stay active, sleep well, and keep smiling.

What is new in Research these days?

The American College of Cardiology and the American Heart Association has updated the blood pressure parameters to offer an early intervention to treat or prevent high blood pressure.

Here are the new parameters of blood pressure

 Blood Pressure 
 Normal120/80 mm Hg
 Elevated120-129/<80 mm Hg
 Stage I Hypertension130-139/80-89 mm Hg
 Stage II Hypertension140/190 mm Hg
 Hypertensive Urgency> 180/120 mm Hg

Start early with a healthy lifestyle that includes a plant-strong diet, low salt, low fat, and longer and happier life.