… Continuing …
- Since salt can play a key role in the raised level of blood pressure, low in dietary salt is one of major recommendations in DASH diet. So make sure you avoid foods high in salt!
- Restrict your diet from saturated fats, trans-fats, and foods high in cholesterol. Saturated fats can be very harmful to your cardiovascular system. They have much more effect than foods high in cholesterol in increasing your LDL (bad cholesterol).
- Full your diet with more whole foods rather than processed foods. Whole foods are typically high in fiber, and fiber (particularly soluble fiber) is great to help lower LDL. On the other hand, processed foods are typically high in calories and trans-fat.
- Drink alcohol in appropriate amounts (moderately) – not more than 1 drink for women, and not more than 2 drinks for men! Excessive consumption of alcohol can trigger both LDL and blood pressure to rise!
- Get plenty of potassium and vitamin D in your diet! Some studies found that lack of vitamin D and potassium is linked with high risk of hypertension because potassium can help reduce the accumulation of sodium in the bloodstream, and vitamin D can affect certain enzyme released in the kidneys that affects the blood pressure.
- See this previous section for a completely guide of appropriate diet to lower high cholesterol and blood pressure!
Watch on the calories of each food you eat! Remember, even healthy foods high in fiber also contain calories.
If you eat them higher than your body needs, you can gain weight. And obesity can be risk factor of hypertension – as noted before.
Below is a helpful table of some helpful ideas and tips to reduce salt without sacrificing your flavor.
When talking about potassium in the diet, you may still don’t have any idea where you can get it. Below is the table list for foods high in potassium.