Effective Dietary Changes For Hypertension

hypertensionIf lately you have been diagnosed with hypertension or the doctor has warned you that your blood pressure is rising steadily and soon you will be suffering from hypertension then it is high time to make some changes in your lifestyle.

Hypertension is largely affected by our erratic lifestyle and wrong eating habits. By bringing healthy and positive changes in our diet medication for hypertension can be delayed, reduced or avoided.  Following changes in diet will help you in controlling high blood pressure.

Dietary Changes For Hypertension

Cut Back On Sodium

Even a small change in your sodium/salt intake can lower down your blood pressure levels. Limit your sodium intake to 2300mg a day. If you can further bring it down to 1500mg a day it will help you in long run. For reducing salt intake, track your salt intake and maintain a food diary. Avoid eating junk and processed foods. Read the labels of ready-made foods carefully and do not add table salt to your foods. If you find it tough to drastically reduce your salt intake then cut back gradually and consistently and soon you will adjust your palate as per your health needs.

Limit Your Alcohol Intake

avoid alcohol

Alcohol can also affect your blood pressure badly. If at all, you need to drink alcohol, do not drink more than 2 glasses a day. Women and people above 65 years of age should not drink more than a glass of alcohol per day.

Avoid Smoking

Quit Smoking

Smoking affects your blood pressure badly. People who smoke throughout the day can never be sure of controlled blood pressure levels because their blood pressure will remain constantly high throughout the day. People who do not smoke should also avoid passive smoking or second hand smoke because passive smoking can also affect your blood pressure badly.

Cut Back On Caffeine

Though debatable but still it will be better if you can cut down on your caffeine intake because drinking caffeinated beverages does increase blood pressure.


However, it still needs to be known whether it affects in long run or not. If your blood pressure rises by 8 to 10 points within 30 minutes of consumption of caffeinated beverage then you are sensitive to caffeine. Try to limit your caffeine intake to one cup a day.

Useful Nutrients For Controlling Hypertension

Besides cutting back on harmful foods, upping the intake of some helpful nutrients will help you in controlling hypertension. These nutrients should be acquired through natural organic foods. Supplements should be avoided as over consumption of these nutrients can cause problems. Some of the nutrients are known to prevent hypertension.


green vegetables

Increasing your intake of potassium can help you in preventing hypertension. Bananas, fish, baked potatoes, white beans, dark green leafy vegetables, dried apricots, etc.

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Calcium is believed to keep high blood pressure in control. Rather than relying on supplements try to get your daily dose of calcium from foods like milk, yogurt, green vegetables, eggs, seeds and nuts. Low fat milk products have more calcium than full fat products.


whole grains

Low amount of magnesium in body can cause hypertension. Taking foods rich in magnesium like green leafy vegetables, whole grains, seeds, dried fruits and nuts, peas, etc an help you in keeping your blood pressure levels controlled.

Omega -3 Fatty Acids

pumpkin seeds

Omega -3 fatty acids found in fish can help in reducing high blood pressure levels. Oily fish like salmon, mackerel, etc are good sources of omega-3 fatty acids. Pumpkin seeds, flax-seeds are some healthy vegetarian options.