Yes, reducing salt intake, eating potassium-rich foods, and being healthy can decrease hypertension. How each element improves blood pressure management:
Salt restriction: Excess salt causes fluid retention and high blood pressure. The American Heart Association recommends not exceeding 2,300 mg of salt per day, with most adults, especially those with hypertension, consuming 1,500.
Reduce salt intake by using less table salt in cooking and at the table, reading food labels to identify high-sodium goods, choosing fresh or less processed foods over processed and packaged meals, and choosing low-sodium options where available.
Eating Potassium-Rich Foods: Potassium lowers blood pressure by counteracting salt and relaxing blood vessel walls. Potassium-rich meals lower blood pressure and hypertension risk.
Bananas, oranges, cantaloupe, kiwi, spinach, sweet potatoes, tomatoes, broccoli, beans, lentils, peas, yogurt, milk, and nuts are potassium-rich. Eat potassium-rich meals regularly to maintain good blood pressure.
Maintaining a healthy lifestyle helps lower blood pressure and improve cardiovascular health. A healthy lifestyle includes regular exercise, a healthy weight, stress management, sleep, alcohol moderation, and smoking cessation.
To lower blood pressure and increase fitness, walk, jog, swim, or cycle 150 minutes a week and do muscle-strengthening activities two or more days a week.
These food and lifestyle changes can lessen hypertension and cardiovascular disease risk. Long-term blood pressure control and well-being require incremental improvements and persistent habits.
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