More than a quarter of adults in the U.S. have hypertension. For those over 60, that number jumps to 2 out of 3. Nutrition Diva reviews the best ways to lower your blood pressure with diet.
Q. "What the best way to lower your blood pressure, other than medication?"
A. Here are 3 tips for lowering blood pressure without medication. (Please don't discontinue any prescribed medication without consulting with your doctor first!)
Tip #1: Trim Down
One highly effective way to lower high blood pressure is to lose weight if you need to. Being overweight or obese dramatically increases your risk of hypertension (and other health issues). Losing weight can often eliminate the need for high blood pressure medications.
See also: How to Lose Weight Without Dieting
Tip #2: Pile on the Potassium
People with high blood pressure are often advised to restrict salt. Although this is an effective strategy, many people find a low sodium diet so unpalatable that they aren't successful at cutting salt. A more effective strategy may be a moderate reduction in salt coupled with an increase in potassium. For tips on foods high in potassium, see my Potassium Cheat Sheet.
Tip #3: Get Fishy
A recent meta-analysis found that omega-3 fats from fish or fish oil supplements can reduce blood pressure - along with myriad other health and heart benefits. The American Heart Association recommends eating fish at least twice a week. Fatty fish like salmon are especially rich in omega-3s.