Making just a few important changes to your diet can benefit your health and can even reduce your blood pressure in just one week.
Changes that help lower blood pressure
Reduce sodium consumption
Reducing your salt intake usually helps lower blood pressure within a few weeks, but new research suggests we may see benefits in as little as seven days.
Research published in the British Medical Journal found that in adults aged 50 to 75 with a history of hypertension, reducing salt by one teaspoon a day reduced blood pressure as much as taking medication.
But it’s important to know that around three-quarters of the salt in our diet comes from ultra-processed foods. This includes bacon, ham, sauces, snacks, bread, cheese, prepared foods and pizzas.
So, in addition to reducing salt when cooking or at the table, check food labels on packaging to help select products with lower levels.
Increase fiber consumption
Soluble fiber, found in foods such as fruits, vegetables, oats and legumes, has been linked to beneficial effects on cardiovascular health, including lowering blood pressure.
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Fiber-rich foods include fruits, vegetables, whole grain bread, whole grains, beans, legumes, nuts and seeds.
When you consume soluble fiber, it forms a gel in your digestive tract, which can help reduce blood cholesterol levels and improve insulin sensitivity.
These effects can help lower blood pressure and reduce the risk of developing cardiovascular disease.
Additionally, a high-fiber diet may promote weight loss or maintenance of a healthy weight, which may also have a positive impact on blood pressure.
Limit alcohol consumption
Excessive alcohol consumption can increase blood pressure and lead to a number of health problems, including high blood pressure.
Excessive drinking can lead to high blood pressure both in the long term and in acute episodes, such as a night of drinking.
Dietary guidelines generally recommend moderation in alcohol consumption. That means one drink a day for women and up to two for men.
However, it is important to note that these recommendations may vary depending on individual factors, such as medical history, health conditions and drug interactions.
