The Path to a Stronger Heart

Key Principles for a Hypertension-Friendly Diet

Limit Salt

Keep sodium intake under 5 g of salt per day (about 1 tsp including hidden salt in foods).

Use herbs, spices, lemon juice, and vinegar for flavor instead of salt.

Eat Plenty of Fruits and Vegetables

Aim for 400–500 g daily (half your plate at each meal).

Focus on potassium-rich foods such as leafy greens, spinach, broccoli, beets, and bananas.

Choose Healthy Protein Sources

Lean fish 2–3 times per week.

Skinless poultry, legumes, and low-fat dairy products.

Limit red and processed meats (sausages, bacon, deli meats).

Prefer Healthy Fats

Reduce animal fats and trans fats.

Use plant oils (olive, canola, flaxseed).

Include nuts and seeds in moderation.

Weight Management

Losing 5–10% of body weight can meaningfully lower blood pressure.

Limit Alcohol

Ideally avoid; if consumed, no more than one drink per day for women, two for men.

Lifestyle Habits

Quit smoking, manage stress, and exercise regularly for optimal blood pressure control.

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