If you have high blood pressure, you’re in good company. Approximately one in three adults in the United States has hypertension.
The good news is that the damage to your heart and blood vessels can be prevented or reversed by eating a healthy diet, exercising regularly, maintaining a healthy weight, and not smoking.
Before You Start: Get a Blood Pressure Reading
You may already know you have high blood pressure because your doctor has told you so. But if you don’t know and your family has a history of the condition, it’s worth having your blood pressure checked at least once every two years — more often if you’re at high risk for hypertension or are overweight. This simple screening can be done by your doctor or at most pharmacies.
Eat less saturated fat
Saturated fats raise both your bad cholesterol and your good cholesterol, but the effect on good cholesterol is more than twice as potent as the effect on bad cholesterol. In other words: Saturated fats are twice as bad for you as trans fats. Limit your total fat intake to 20 to 35 percent of your daily calories, with most coming from sources of monounsaturated fatty acids (MUFAs), such as olive oil and nuts.
Eat more omega-3 fatty acids
Omega-3s reduce triglycerides and blood pressure; protect against irregular heartbeat; decrease stroke risk; improve immunity; and help prevent Alzheimer’s disease and dementia. Get omega-3 fatty acids from salmon or fish oil capsules or flaxseeds. Look for “pharmaceutical grade” omega-3s in capsule form — they’re better absorbed than low-grade oils.
Eat less salt
Pass on the salt shaker at the table, and avoid adding it to your cooking. Instead, get more potassium, which helps lower blood pressure. Potassium-rich foods include bananas, oranges, potatoes, beans, and yogurt.
