By starting a few new food habits, including counting calories and watching portion sizes, you may be able to lower your blood pressure. Here's how.

Track What You Eat

Some people are not aware of how many calories they eat and drink each day. Writing down the foods you eat can let you see the truth about your food intake.

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Avoid Salt (Sodium)

A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have. 

2

Know What to Eat

Potassium, magnesium and fiber on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium.

3

Sugar 

The American Heart Association recommends most adult women don’t go over 6 teaspoons (20 grams) a day and adult men 9 teaspoons, or 36 grams.

4

Nitrates

Sodium nitrate is most commonly used as a preservative for salty. Studies have shown that too much of these ingredients can increase your risk of heart disease and cancer.

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Other Ingredients to Avoid

The recent study warns us of consuming all types of salt, to which we should exclude from our diet. We must also avoid sweets, alcohol and excessive red meats.

6

Trans Fats

Trans fats are linked to heart disease and insulin resistance. Studies have shown that of all dietary fats, trans fats are the most dangerous, particularly if you’re overweight. 

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