For those that struggle with High blood pressure, often called HBP or hypertension, watching what you eat can be a pain. Nearly 1 of 3 Americans have high blood pressure. High blood pressure also leads to heart disease and puts you at risk for stroke and heart attacks. So what foods should you eat to avoid complications with high blood pressure? What routine should you develop to keep healthy?

What to Avoid

High blood pressure is best controlled by avoiding foods that are high in salt (or sodium). Sodium significantly raises blood pressure and increases your risk of heart attack and stroke. You should aim for less than 2,300 milligrams of sodium each day. Try to use salt free seasonings and avoid processed foods which typically contain high levels of sodium. A good rule of thumb is to only eat foods that have five percent or less of the “Daily Value” of sodium. Fruits and vegetables of course are great options as you will read more about below.

What to Eat

While it’s important to avoid salty foods, there are many foods that can actually help to control high blood pressure. Recent research shows that potassium, magnesium, and fiber may help to control blood pressure. Fruits and vegetables are the best sources for each of these and they are, of course, low in sodium. When choosing fruits and veggies, remember to eat whole fruits and veggies. They contain the most fiber. While juices will give you potassium and magnesium, they often lack the fiber you’ll need in your diet. For an extensive list of food to eat consult WebMD, or consult with one of our doctors to help with your specific needs.

If you have other concerns with high blood pressure or related conditions, or just have a question about your diet, call us at 801-724-9840.