Eating a balanced diet is crucial for managing high blood pressure and promoting overall health. A healthy diet can help lower your blood pressure, reduce your risk of heart disease, and provide the nutrients your body needs to function correctly.

The DASH (Dietary Approaches to Stop Hypertension) diet effectively manages hypertension. This diet emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It also encourages reducing the intake of salt, sugar, and unhealthy fats.

Here are some tips for adopting healthy eating habits:

Increase your intake of fruits and vegetables: Aim for at least five servings of fruits and vegetables each day. They are rich in essential nutrients like potassium, which can help lower blood pressure.

Choose whole grains: Whole grains like brown rice, whole wheat bread, and oatmeal are good sources of fibre and can help regulate blood pressure.

Opt for lean proteins: Include lean protein sources in your diet, such as fish, poultry, beans, and nuts. These provide essential nutrients without the added saturated fats found in red meat.

Limit salt intake: Excessive sodium can raise blood pressure. Aim to consume no more than 2,300 milligrams of sodium daily and, ideally, keep it below 1,500 milligrams. Read food labels and choose low-sodium options whenever possible.

Reduce added sugars and unhealthy fats: Limit foods and drinks high in added sugars and unhealthy fats. These can contribute to weight gain and increase the risk of hypertension.

By making these dietary changes, you can take control of your blood pressure and improve your overall health.