Hypertension diets are commonly used to lower high blood pressure. Foods enriched in nutrients, mainly calcium, potassium, magnesium, protein and fiber are recommended to lower blood pressure. Decreasing salt and sodium enhanced foods are typically included in all hypertension diets.
The key to hypertension diets are foods low fat foods and lean meats, to stop additional weight gain and/or lose extra pounds, and eating grains, vegetables, fruits, and proteins to obtain the proper minerals and nutrients needed in one’s daily diet. The DASH nutrition diet for high blood pressure is the most effective way to lower it or stop one from developing hypertension.
Recommended Eating:
Whole Grains – High in fiber and a major source of energy
6-8 servings
Vegetables – High in magnesium, potassium, and fiber
4-5 servings
Fruits – High in magnesium, potassium, fiber, and calcium
4-5 servings
Low fat – Fat Free Dairy- High in calcium and protein
2-3 servings
Lean Meats and Fish – High in protein and magnesium
2 or servings or less
Fats and Oils – Use as minimal as possible
2 or servings or less
Sweets and High Sugar Foods – Should be low in fat
5 servings per week
The basic idea behind hypertension diets are to control the amount of salt and sodium intake, increasing the minerals such as calcium, magnesium and potassium in one’s diet, highlighting whole grains, fruits, and vegetables, as well, as incorporating low-fat dairy and meat products in one’s diet. Hypertension diets are shown to work fast and effectively, often displaying changes in one’s blood pressure in as few as two weeks.
The DASH nutrition diet for high blood pressure was developed by the National Heart, Lung and Blood Institute as a safe and effective diet for lowering one’s blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension), is a highly endorsed diet program to follow in controlling and possibly eliminating hypertension.
Typically a doctor will recommend the DASH diet to patients with hypertension, and often to people at risk for developing hypertension. The National Heart, Lung and Blood Institute, also recommends exercise and a decrease in smoking and drinking while on the diet in order to gain the full potential of the diet’s affect.
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