Diet is a major factor in controlling high blood pressure and its dangerous effects. To lower blood pressure, what you don’t eat is just as important as what you do since a diet high in sodium, calories and fat can lead to high blood pressure, according to the American Heart Association.
Salt
Sodium causes the body to retain fluid, forcing the heart to work harder and increasing the likelihood of high blood pressure. To avoid unnecessary salt intake, choose fresh foods over preserved or packaged foods; when you must buy packaged foods look for those labeled “no salt added.”
Fat and Calories
Overweight individuals are more likely to develop high blood pressure so focus on foods that are low in saturated fat and calories and high in fiber, protein and nutrients to keep you full.
Potassium
Potassium can lessen the adverse effects of sodium so a diet to lower or prevent high blood pressure should include plenty of high-potassium foods such as bananas, potatoes, spinach, oranges, tomatoes and mushrooms.
Magnesium
Magnesium is another important nutrient that may help lower blood pressure; spinach, beans, broccoli and pumpkin seeds are good sources of magnesium.