As well as reducing sodium, the types of food you eat also affect your blood pressure. Studies have shown that blood pressure can be lowered in as little as 14 days by following the DASH eating plan.
Combining a reduced sodium intake with the DASH eating plan is even more effective. The DASH eating plan is low in saturated fat, cholesterol and total fat, and encourages more fruits, vegetables and fat free or low fat milk and milk products.
This eating plan also includes more whole grains, fish, poultry and nuts (in moderation). It is rich in potassium, magnesium and calcium, as well as protein and fibre. Lean red meat, sweets and sugar-containing beverages are limited.
What else can you do to control blood pressure?
As well as reducing your sodium intake and following the DASH eating plan, taking the following steps will help you control your blood pressure:
- Maintain a healthy weight.
- Be moderately physically active on most days of the week.
- If you drink alcoholic beverages, do so in moderation.
- If you have high blood pressure and have been prescribed medication, take it as directed.
All steps but the last also helps to prevent high blood pressure.
Booking a consultation with a dietitian can start the process of creating a specific DASH eating plan for you. They can create an eating plan unique to your age, gender, current eating habits, favourite foods and budget to reach your personal goals.
To read more about reducing your blood pressure check out our book “What can I eat? – Lower your blood pressure in 14 days”.
