Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
In general:
Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).Blood Pressure Diet - Eat less salt
Too much salt raises your blood pressure, so it is important to eat as little as possible. In fact, some people with high blood pressure may be able to avoid blood pressure medicines by cutting down on salt.
Most of the salt you eat is not what you add to your food, but is in prepared foods like bread, breakfast cereals and ready meals.
Don’t add salt to food when cooking or at the table. When shopping for food, check the labels and choose low-salt options when you can.
Blood Pressure Diet - Eat more fruit and vegetables
Eating more fruit and vegetables helps to lower your blood pressure. Adults should eat at least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the size of your fist.
Try to eat a range of different fruits and vegetables. Dried, frozen and tinned are fine, but watch out for added salt, sugar or fats.
Blood Pressure Diet - Keep to a healthy weight
Losing weight, if you need to, will help lower your blood pressure and reduce your risk of health problems. The best way to lose weight is to choose more low-fat and low-calorie foods, and increase your physical activity.
Set yourself realistic goals. Make small changes to your eating habits and activity levels that you can keep to for life.