Being overweight and consuming too much dietary sodium are both correlated with higher blood pressure. Try the following advice to help reduce your sodium intake and also help prevent high blood pressure:
Pump up the Potassium-Rich Foods in Your Diet: A diet adequate in potassium lowers blood pressure by causing the kidneys to excrete excess sodium from the body. Ridding the body of sodium will help lower blood pressure. Potatoes, orange juice, yogurt, bananas, and beans are all potassium powerhouses. For a list of more potassium-rich foods and tips on how to get more of them in your diet, please read a previous blog post.
Eat at Least 4.5 cups of Fruits and Veggies Daily: Mother Nature's finest are naturally low in sodium and rich in potassium, making them a dynamic duo. Because fruits and veggies are also rich in fiber and water, they will "fill you up before they fill you out" and help cut back on the calories typically eaten at a meal. Cutting calories in your diet can reduce pounds around your waist. If overweight, losing as little as 10 pounds can reduce a person's blood pressure and may actually prevent high blood pressure in many folks even if they haven't yet reached a healthy weight. Devote half of your plate at every meal to fruits and vegetables otherwise you'll never reach the 4.5 cup minimum quota daily. Have a piece of fruit at breakfast, load your lunchtime sandwich with layers of tomatoes and lettuce, and accompany it with a side salad. Grab a seasonal apple (this is the sweet season) for dessert. At dinner, beef up the veggies that you make. If fresh veggies are not available, reach into the freezer for easy-to-prepare, plain frozen vegetables.
Pass the Milk, Please: Low fat and skim milk, as well as soymilk, are not only rich in potassium but also calcium and magnesium, other minerals that can help lower blood pressure. Start your day with a bowl of whole grain cereal smothered in skim or low fat milk or soymilk. Cook your hot oatmeal with milk rather than water, and order your morning latte with low fat milk rather than cream.