Introducing some new eating habits, such as calorie and volume counting, can help lower blood pressure and reduce medications needed to control high blood pressure. Here's how it's done.

 Keep track of what you eat

 Some people do not know how many calories they eat or drink each day. They may underestimate how much they eat and wonder why they haven't been able to lose weight. Writing down the foods you eat, including

 portion size can help you discover the truth about your food intake. You can then cut calories and chunks to lose weight and control your blood pressure.

•  Also, watch out for alcohol consumption.
•  Alcohol can also raise blood pressure.
•  Avoid salt (sodium)
•  A high-salt diet raises blood pressure in many people. The less sodium you have, the better you can control your blood pressure.

 The American Heart Association recommends getting less than 2,500 milligrams (mg) of sodium per day, except for high blood pressure or risk conditions (diabetes, kidney disease, or for African Americans). .. Then it is recommended to consume 1,500 milligrams of salt per day. Less than a teaspoon of all your meals and meals

 Try the following suggestions to reduce sodium in your diet.

•  Keep food diaries to track food salt levels. Break the habit of automatically reaching for a salt shaker. Table salt is about 40% sodium, according to the American Heart Association. Therefore, avoid salting food at the table.
• Read the label while shopping. Look for low-sodium cereals, crackers, pasta sauces, canned vegetables, or other foods with low-salt options. Choose foods that contain 5% or less of your 'daily sodium intake.' Avoid foods that contain more than 20% sodium.
• Cut down on processed foods, canned foods, and packaged foods. Packaged processed foods make up most of the sodium in people's diets. When you make your own food, you control what's in it.
• Ask the restaurant to add salt to the dish. Many cooks skip or reduce the salt if you prefer. If your restaurant publishes nutritional information about its meals, check the amount of sodium in a serving. There may be several sodium options on the menu.
• Use seasonings that do not contain salt. If you need to use salt while cooking, add salt at the end. You need to add.

 know what to eat

 On the other hand, potassium,  magnesium andfiber help control blood pressure. Fruits and vegetables are rich in potassium, magnesium, and fiber, but low in sodium. Stick to all fruits and vegetables. Since its fiber is removed, its water is not very useful. Nuts, seeds, legumes, lean meats, and chicken are also excellent sources of magnesium.

 Choose one of the following to increase the amount of natural potassium, magnesium, and fiber you consume.

•  apple
•  apricot
•  banana
•  green beat
•  Broccoli
•  carrot
•  cabbage
•  green beans
•  Activity
•  grape
•  Green Peace
•  black cabbage
•  lima beans
•  Mango
•  sweet potato
•  mandarin
•  tomatoes
• the  Danube
•  Yogurt (non-fat)