Not getting enough potassium could be as problematic for blood pressure as eating too much sodium.
The days of alcohol being viewed as cardio-protective are gone. A position paper from the International Society of Hypertension, published in the Journal of Hypertension in 2023, recommends avoiding binge drinking (4 to 5 drinks in one occasion) and ideally abstaining from alcohol.
Whole grains, fruits, vegetables, nuts, seeds, and beans all contain fiber, a type of carbohydrate that the body can’t fully break down or absorb. Fiber has been linked to better cardiovascular health overall.
Added sugars, the kind incorporated during the manufacturing process, are linked with a greater risk of high blood pressure, as well as weight gain, insulin resistance, and high cholesterol, according to the International Society of Hypertension.
Implementing all the dietary changes above will help naturally increase healthy nutrients in your diet while decreasing empty calories, saturated fat, and sodium. That can lead to weight loss.