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What are the best foods to include in a hypertension-friendly diet?

Jagger Tizzard

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A hypertension-friendly diet includes foods that are low in sodium (salt) to keep your blood pressure under control. Some of the best foods to include in such a diet are:

1. Fruits and vegetables: Fresh fruits and vegetables are rich in potassium, which helps lower blood pressure. They are also rich in fiber, which can improve overall heart health. Make sure to include a variety of colors in your diet, such as dark leafy greens, berries, and oranges.

2. Whole grains: Whole grains also have plenty of fiber, which can help reduce blood pressure. Choose whole-wheat bread, pasta, and brown rice instead of refined versions.

3. Lean protein: Lean protein sources like chicken, fish, and tofu are better choices than fatty meats. Avoid processed meats like deli meats, sausage, and bacon, as they are high in sodium.

4. Low-fat dairy: Low-fat dairy products like milk, yogurt, and cheese provide calcium, which is important for healthy bones. Choose low-sodium options, and limit your intake to three servings a day.

5. Nuts and seeds: Nuts and seeds are high in nutrients like potassium, magnesium, and fiber, which can help regulate blood pressure. However, be aware of the high-calorie content of nuts and seeds, and limit your portion sizes.

Overall, a hypertension-friendly diet should be rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It should also be low in sodium, added sugars, and processed foods. Remember to also stay hydrated by drinking plenty of water and limiting your intake of sugary drinks and alcohol. These healthy eating habits can help you control your blood pressure, improve your heart health, and enjoy delicious meals at the same time!