lower your blood pressure with the DASH Diet
It means Dietary Approaches to Stop Hypertension, but it is an ideal eating style for everyone. In fact, US News and World Report ranked the best and most healthy diet. Here are some suggestions on how to begin.
Eating on the DASH diet, for lower your blood pressure
- Make a calorie plan. The DASH diet is based on a recommended number of different groups of food portions. Once you determine how many calories you need to consume it easy to plan your meals and snacks around all the food you prefer.
2. Reduce your salt intake. There are two versions of the DASH for 2400 or 1500 milligrams of salt. If you are over 50 or have certain medical conditions, you may need to use the lower limit. In any case, try to eat less processed foods and experiment with other seasonings such as herbs, vinegar, and lemon.
3. Eat more vegetables, fruits, and whole grains. Most people will need to increase their daily servings of products and whole grains. These fiber-rich foods make you feel full and provide important nutrients your body needs.
4. Switch to low-fat dairy products. Look for skim milk or low-fat milk when you do your grocery shopping. Buy nonfat or low-fat yogurt. If you’re lactose intolerant, you may want to try dairy alternatives or other lactose-free products.
5. Cut red meat. Get your protein from lean sources like more fish. Eat more beans and other vegetarian dishes. When you do eat meat, watch the portion sizes. A 3 ounce serving of meat is about the size of a deck of cards.
6. Limit your sugar intake. Sugar is high in empty calories. Drink water instead of soda. Eat fruit for dessert and snack on brown rice cakes.
7. Focus on healthy fats. The reduction in processed foods will also help you avoid trans fats that increase the risk of heart disease. Opt for healthier monounsaturated and polyunsaturated fats such as olive or canola oil. And lower your blood pressure.
8. Make gradual changes. Suddenly, eat more whole foods can cause bloating and diarrhea. Give your body time to adapt by introducing them into your diet step by step. Add extra help vegetables to a meal a day. whole-grain breads for breakfast usual replacement pastry.
9. Learn new recipes. You can still enjoy delicious foods. Visit your local library or take a cooking class on how to prepare seasonal produce and other fresh ingredients.
10. Get a free guide. The DASH diet was created in part by the National Heart, Lung, and Blood Institute. Their website offers free guides to help you design your individual plan and track your progress.
Other lifestyle suggestions for lower your blood pressure
- Take medication as directed. Hypertension can cause heart and kidney disease. Continue to take any medication prescribed by your doctor for high blood pressure and talk with your doctor about how to make the most of the DASH diet.
2. Lose weight. Losing excess weight will help lower your blood pressure. Your doctor can advise you on how to lose weight gradually and safely.
3. Exercise regularly. Make moderate physical activity for at least 30 minutes a day most days of the week. If you’re trying to lose weight, increase that to 60 minutes daily. Find activities that you enjoy and you stick to your program.
4. Consume alcohol in moderation. You can drink alcohol on the DASH diet. Most experts agree that the safe consumption levels are one drink per day for women and two for men.
Get fit by following the DASH diet. If you have high blood pressure, it will help you manage your condition. Even if your blood pressure is normal, it is a healthy way to live.