Hypertension, also known as high blood pressure, can be managed with a combination of medication and lifestyle changes, including a healthy diet. Some foods that can help control hypertension include:
- Fruits and vegetables: These foods are rich in potassium, which can help reduce the effects of sodium on blood pressure. Some good choices include bananas, melons, oranges, berries, leafy greens, broccoli, and sweet potatoes.
- Whole grains: Whole grains are high in fiber, which can help lower blood pressure. Examples of whole grains include brown rice, quinoa, whole-wheat bread, and whole-grain pasta.
- Lean protein: Lean protein sources, such as fish, chicken, and beans, are low in saturated fat and can help maintain a healthy weight, which can help control blood pressure.
- Low-fat dairy: Low-fat dairy products, such as milk and yogurt, are high in calcium, which can help lower blood pressure.
- Nuts and seeds: These foods are rich in magnesium, which can help regulate blood pressure. Good choices include almonds, walnuts, sunflower seeds, and pumpkin seeds.
- Dark chocolate: Dark chocolate is high in flavonoids, which can help lower blood pressure. However, it’s important to choose dark chocolate with at least 70% cocoa solids and to eat it in moderation.
It’s important to note that while these foods can help control hypertension, they are not a substitute for medication or other lifestyle changes. It’s also important to limit sodium, alcohol, and caffeine intake, as these can contribute to high blood pressure. A registered dietitian can help develop a personalized diet plan that takes into account individual health needs and preferences.
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