One of the simplest ways you can treat high blood pressure and avoid more possible complications is through your diet. The food you consume can go a long way toward easing or eradicating high blood pressure.
One of the steps your doctor to medical consultant may recommend to lower your high blood pressure is to start making use of the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension (high blood pressure).
Here are some of the most common dietary recommendations for individuals battling with high blood pressure.
-Dash Diet Tips
-Add a serving of vegetables at lunch and at dinner.
-Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use, but check to ensure that they don't have added sugar.
-Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
-Drink low fat or skim dairy products any time you would normally use full-fat or cream.
-Limit meat to 6 ounces a day. Make some meals vegetarian.
-Add more vegetables and dry beans to your diet.
-Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
-Read food labels to choose products that are lower in sodium.
Eat less meat, eat more plants
Having a plant based diet is a simple way to increase fiber and lower the amount of sodium and unhealthy saturated and trans fat you consume from dairy foods and meat. There should be an Increase in the number of fruits, vegetables, leafy greens, and whole grains you are consuming. Instead of eating red meat, go for healthier lean proteins like fish or poultry.
Reduce intake of dietary sodium
Individuals battling with high blood pressure and those with a high risk for heart disease may need to limit their daily sodium intake between 1,500 milligrams and 2,300 milligrams per day. In reducing sodium, the best way is by cooking fresh foods on a regular basis. Avoid consuming restaurant food or prepackaged foods, which are usually very high in sodium.
Cut back on intake of sugary foods
Sugary foods and beverages contains empty calories but they don’t have any nutritional value. If you want to take something sweet, eating fresh fruit or small quantities of dark chocolate that haven’t been sweetened as much with sugar would be beneficial. It has been said that regularly eating dark chocolate may reduce blood pressure.
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