Prioritize consuming more energy at the beginning of the day
Instead of overeating dinner, focus calories on breakfast and lunch. The body tends to metabolize food more effectively at the beginning of the day, so dinner should be just enough to support blood pressure control and cardiovascular health.
Increase plant-based food
Vegetables, fruits, beans and whole grains are rich in fiber, vitamins, minerals and plant compounds that are beneficial for the heart. You should diversify the colors and types of food in your meals to ensure nutrition.
Supplement with potassium-rich foods
Foods such as beans, sweet potatoes, green leafy vegetables and avocados are rich sources of potassium. Potassium helps balance the effects of sodium, thereby contributing to maintaining stable blood pressure.
Eat more vegetables rich in nitrate
Spinach, kale, beetroot and celery are rich in natural nitrate. When entering the body, nitrate is converted into nitric oxide - a compound that helps blood vessels dilate, improve blood circulation and support blood pressure control.
Limit sodium from processed foods
Not only table salt, many processed foods such as canned soups, sauces, packaged spices, or seasoned cereals also contain high levels of sodium. Instead, prioritize fresh food and use herbs, garlic, or lemon juice to enhance the flavor of the dish.
