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Diet for High Blood Pressure
Reduce Sodium / Salt Intake, Increase Potassium and Fiber Intake
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What is a Good Weight Loss Diet for Someone With High Blood Pressure?

If you have high blood pressure you can almost immediately reduce it by losing weight (if you are overweight).

1. Aim to lose weight steadily rather than yo-yo dieting. There is research to show that yo-yo dieting can make high blood pressure worse.

2. Limit your salt intake to no more than 4g a day - this is about a level teaspoon of salt, equivalent to 1.8g of actual sodium. Don't forget that salt occurs in many ready-made products, so you have to cut right back on these as well as avoiding salt added in cooking and at the table. There are salt substitutes available, and you can use herbs and spices to add flavor to your meals instead.

3. Eat plenty of potassium rich foods, as a high potassium intake can help to lower blood pressure. These include most fruits & vegetables, dried apricots, nuts and pulses. Other nutrients that may lower blood pressure include calcium (low-fat dairy produce, dark leafy greens), magnesium (nuts, seeds, whole grains, green vegetables), omega-3 fats (oily fish, flaxseeds).

4. Garlic and soluble fiber (found in fruits, pulses and vegetables) may also lower blood pressure.

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Weight loss and health go hand in hand. The healthier your body, the faster you lose weight. Which is another good reason to exercise regularly and eat healthily. And it's another good reason to avoid fad diets or weight loss methods (like weight loss pills and supplements) that don't help us to develop good eating habits.

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