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.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Blood Pressure Monitors

1. 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.

2. Enjoy four to five servings of fruit per day. Oranges, bananas and other fruits are great sources of magnesium, potassium and fiber.

3. 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.

4. Choose two to three servings a day of low-fat or non-fat dairy products such as milk, yogurt and cheese.

5. Eat nuts, legumes (beans), and seeds four to five times a week. These are excellent sources of protein, as well as many minerals.

6. Cut your meat, poultry and fish consumption down to two 3-ounce servings per day. This cuts down on saturated fat.

7. Limit high-fat sweets, fats and oils and sodium.

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.

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[redneckmom]

on 7/10/2009 hey help i got really sick went to doc's today they are running test but blood pressure very high and i do not understand things eat to help lower

on 11/22/2005 This is the third time I have posted and I feel like a fool, please forgive me but I sent in that beet juice is great, then I remembered that it's also carrot j., and apple j. So it is a mixture of these three juices. beets, apples, carrots,try it.

on 8/13/2007 Beet juice lowers blood pressure amazingly and fast.

on 11/22/2005 Listening to Classical musics has made a tremendous impact on my BP.

on 11/22/2005 My blood pressure was well within the normal range until I discontinued eating 1 potato per day, resuming that with a high intake of fruits and uncooked veggies and small amounts of fish, my BP.is returning to a normal range.