A balanced diet will help to keep you healthy – you are what you eat. Cut down on foods high in saturated fats, such as fried food, processed meats (such as hot dogs and burgers) and baked foods (such as muffins and cookies). Opt for low-fat dairy products instead. Try to serve smaller portions of meat. Eat fewer sweets. Eat more fruits, vegetables and whole-grain foods.
Avoid salty foods and cut down on the amount of salt you use in the kitchen and at the table. Sometimes you can use spices and herbs instead of salt.
Ask your doctor. If you choose a diet rich in fruits, vegetables, whole-grain foods, and low-fat dairy products, you usually get all the vitamins and minerals your body needs.
Many people with high blood pressure are also overweight. If you fall into this category, see your doctor. If your doctor recommends that you lose weight, you can also work with other healthcare professionals, such as registered dieticians or nurses, to get started on the right plan. Physical activity will help you lose weight. Losing weight will reduce the strain on your heart, and weight loss itself will often cause your blood pressure to drop. If you are prescribed a diet, follow it closely, including suggestions about reducing how much alcohol you drink. Alcoholic drinks are low in nutrients and high in calories, so should be avoided if you are trying to lose weight.
There is indeed a study suggesting that eating dark chocolate may be beneficial because it contributes to reducing blood pressure. Some researchers think that the antioxidant-rich compounds found in cacao have a beneficial effect on blood vessels.1
1. Vlachopoulos C, et al. Effect of dark chocolate on arterial function in healthy individuals: cocoa instead of ambrosia? Curr Hypertens Rep 2006;8:205–11.
