Hypertension, or high blood pressure, forces the heart to work harder than it should and puts more resistance on the blood vessels. It is a risk factor for many conditions, such as heart disease and stroke. You can use your diet to manage your high blood pressure and reduce your risk of cardiovascular complications.

A Smart Dieting Guide to Manage Hypertension

1. Boost Vegetable Intake

Aim for four to five servings of vegetables each day. These are full of vitamins and minerals that are fantastic for your overall health, including your heart health.

Avoid canned vegetables since these tend to have added salt. Vegetables are much more than side dishes; serve them as the main dish for lunch or dinner over whole-grain rice or pasta.

2. Cut Back on Sodium

Sodium intake has been found to be closely related to high blood pressure, so cutting back on it can bring your pressure down. Aim for consuming less than 1,500 milligrams of sodium each day, unless your doctor tells you otherwise. This means doing more than just putting down the saltshaker; there is a lot of hidden sodium in prepackaged foods.

Choose fresh meats rather than packaged ones, as well as fresh fruit and vegetables rather than frozen ones with prepared seasonings or sauces. Read the labels before buying anything to ensure it has a safe sodium level.

3. Choose Lean Meats

Look for six one-ounce servings or fewer each day. This is a great source of protein, iron, zinc, and B-vitamins. Fish is a fantastic, heart-healthy meat, such as salmon or tuna. Trim the fat away from poultry or pork before cooking it; bake or grill it rather than frying it. If you’re eating red meat, choose a leaner cut, such as eye of round roast or sirloin steak.

Mt Auburn Nephrology will help you manage your hypertension for a healthy heart. The doctors at this nephrology practice serve patients throughout the Greater Cincinnati area. They will educate you on your condition and your treatment plan. They work with many insurance carriers to make your treatment process as smooth as possible. Learn more about their services online and call (513) 841-0222 to schedule an appointment.