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Hypertension: Dietary advice - what foods should be taken in moderate amount? Foods to be taken in moderate amount. Diet can have a big impact on your blood pressure, which is the force of your blood against the walls of your blood vessels. High blood pressure affects around 40% adults. Hypertension can cause health problems over time, including heart disease and stroke. Salty foods in particular can cause high blood pressure. When you eat salt, your body retains more fluids, raising your blood volume and pressure. Sugary foods and foods high in saturated fats can also increase blood pressure. On the other hand, eating a heart-healthy diet can help you reach and maintain a healthy blood pressure.
The DASH diet aims to include 4,700 mg of potassium daily while reducing sodium, which helps lower blood pressure. It also sets a maximum intake of 2,300 mg of sodium (the equivalent of 1 teaspoon of salt) per day.
The DASH diet involves eating:
• Fruits, such as apples, bananas, and strawberries
• Vegetables, such as broccoli, green beans, and carrots
• Nuts, such as almonds and walnuts
• Legumes and seeds, such as kidney beans, lentils, and sunflower seeds
• Whole grains, such as whole wheat bread, brown rice, and oatmeal
• Low fat dairy, such as fat-free milk and reduced fat cheese
• Lean protein, such as skinless chicken or fish
On the other hand, the plan limits:
• foods high in saturated fats, such as fatty meats and palm oil
• sugar-sweetened beverages
• sugary foods, such as maple syrup, candy, and jelly

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