Dietary Guidelines for Blood Pressure Management

Introduction

Proper diet plays a crucial role in managing hypertension. Following these evidence-based recommendations can help control your blood pressure naturally.

Key Dietary Components

1. Sodium Reduction

• Limit daily sodium intake to 2,300mg or less
• Aim for 1,500mg for enhanced BP reduction
• Check food labels for hidden sodium

2. DASH Diet Principles

• Vegetables: 4-5 servings daily
• Fruits: 4-5 servings daily
• Whole Grains: 6-8 servings daily
• Lean Proteins: 6 ounces or less daily
• Low-fat Dairy: 2-3 servings daily

3. Beneficial Foods

• Potassium-rich foods (bananas, sweet potatoes)
• Magnesium sources (nuts, leafy greens)
• Calcium-rich options (yogurt, fortified foods)

Lifestyle Modifications

Alcohol Moderation

• Men: ≤2 drinks per day
• Women: ≤1 drink per day

Weight Management

• Maintain healthy BMI (18.5-24.9)
• Each 10kg weight loss may reduce BP by 5-20mm Hg

Implementation Tips

1. Read nutrition labels carefully
2. Cook meals at home more often
3. Use herbs and spices instead of salt
4. Keep a food diary initially

Expected Benefits

• 8-14 mm Hg BP reduction with DASH diet
• Additional benefits for cardiovascular health
• Improved overall wellness