How to Eat to Lower Blood Pressure
We used to think simply eating less salt was the best dietary approach to control blood pressure. Now we know there is a lot more to it. Changing to a plant-based diet can significantly lower blood pressure in just two weeks.
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Instructions
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Choose seven to eight servings of grains a day. Use whole-grain products most of the time - they have more fiber, vitamins and minerals than refined grains. Try whole wheat bread, brown rice, whole grain crackers, oatmeal and other whole-grain cereals.
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Enjoy four to five servings of fruit per day. Oranges, bananas and other fruits are great sources of magnesium, potassium and fiber.
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Increase your vegetable intake to four to five servings a day. Veggies like broccoli and sweet potatoes are also rich in magnesium, potassium and fiber.
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Choose two to three servings a day of low-fat or non-fat dairy products such as milk, yogurt and cheese.
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Eat nuts, legumes (beans), and seeds four to five times a week. These are excellent sources of protein, as well as many minerals.
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Cut your meat, poultry and fish consumption down to two 3-ounce servings per day. This cuts down on saturated fat.
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Limit high-fat sweets, fats and oils and sodium.
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Tips & Warnings
This diet is called DASH (Dietary Approaches to Stop Hypertension). It is low in fat, saturated fat and cholesterol and high in magnesium, potassium, calcium and fiber. It includes about 3000 mg of sodium a day.
Following all of the DASH diet principles lowers blood pressure the most. But research shows that just increasing your fruit and vegetable intake can cut blood pressure by several points.
It is estimated that if all of us followed the DASH diet, there would be 225,000 fewer heart attacks and 100,000 fewer strokes in the United States every year.
To help make changing your diet easier, consult with a registered dietitian (RD).
If you have any questions or concerns, contact a physician or other health-care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.
