Diet for hypertension or also called the DASH diet can help lower blood pressure and cholesterol levels, and good for your heart. DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure diet. Even if you do not have high blood pressure, DASH diet is also a good thing to do. This diet can help you lose weight because this diet includes eating healthy settings. This diet focuses more consumption of vegetables, fruits and low fat dairy products and reduce fat, cholesterol, and sweets.
1. reduce Salt
Too much salt causes fluid to accumulate in your body. This fluid buildup will cause extra strain on your heart. In DASH, you will lower the sodium to 2,300 or 1,500 mg each day, depending on, age, race, and medical condition. Here are some ways to reduce:
Choose low-sodium foods and condiments or does not contain sodium
Note foods dried, smoked, or fermented. Limit processed foods because processed foods contain high sodium
2. Consumption of Grains
Eating whole grains such as whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also make you feel full longer. For a 2,000 calorie per day diet: Eat six to eight servings a day. A serving is a slice of bread, 1 ounce of dry cereal, or ½ cup cooked whole wheat pasta, rice, or oatmeal.
3. Fill Plate with Vegetables
Vegetables provide fiber, vitamins, and minerals. They do not have a lot of calories or fat-recipes are good for blood pressure control. Have four to five servings of vegetables a day. That is 1/2 cup cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup vegetable juice for each portion. Doubts about vegetables? Start by adding a salad at lunch and dinner.
4. Do not Forget Fruit
Fruit offers a lot of fiber and vitamins are good for your heart. Many also have potassium and magnesium, which lowers blood pressure. Consumption of four to five servings of fruit every day. A serving is an apple or orange, or 1/2 cup frozen fruit, fresh, canned or. One half cup of fruit juice or 1/4 cup dried fruit is also regarded as a portion. Try adding a banana or fruit to your breakfast cereal or fruit for dessert.
5. Yoghurt consumption
Low-fat dairy foods are a good source of calcium and protein, which can help maintain healthy blood pressure. Try to get two to three servings of milk every day. Choose skim milk, low-fat butter, and cheese low fat or no fat and yogurt. One serving equals 1 cup of yogurt or milk, or 1 1/2 ounces of cheese the size of three dice.
Too much salt causes fluid to accumulate in your body. This fluid buildup will cause extra strain on your heart. In DASH, you will lower the sodium to 2,300 or 1,500 mg each day, depending on, age, race, and medical condition. Here are some ways to reduce:
Choose low-sodium foods and condiments or does not contain sodium
Note foods dried, smoked, or fermented. Limit processed foods because processed foods contain high sodium
2. Consumption of Grains
Eating whole grains such as whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also make you feel full longer. For a 2,000 calorie per day diet: Eat six to eight servings a day. A serving is a slice of bread, 1 ounce of dry cereal, or ½ cup cooked whole wheat pasta, rice, or oatmeal.
3. Fill Plate with Vegetables
Vegetables provide fiber, vitamins, and minerals. They do not have a lot of calories or fat-recipes are good for blood pressure control. Have four to five servings of vegetables a day. That is 1/2 cup cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup vegetable juice for each portion. Doubts about vegetables? Start by adding a salad at lunch and dinner.
4. Do not Forget Fruit
Fruit offers a lot of fiber and vitamins are good for your heart. Many also have potassium and magnesium, which lowers blood pressure. Consumption of four to five servings of fruit every day. A serving is an apple or orange, or 1/2 cup frozen fruit, fresh, canned or. One half cup of fruit juice or 1/4 cup dried fruit is also regarded as a portion. Try adding a banana or fruit to your breakfast cereal or fruit for dessert.
5. Yoghurt consumption
Low-fat dairy foods are a good source of calcium and protein, which can help maintain healthy blood pressure. Try to get two to three servings of milk every day. Choose skim milk, low-fat butter, and cheese low fat or no fat and yogurt. One serving equals 1 cup of yogurt or milk, or 1 1/2 ounces of cheese the size of three dice.
6. Consumption Less Meat or Fish
You can still eat meat. Just make sure it's in small portions. Meat is a good source of protein and magnesium. Skinless chicken and fish is also included on the menu. Limit your portion to six times or less every day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. Do not consume more than 3 ounces of meat. Limit egg yolks is more than four times a week.
7. Add Nuts
Nuts, and seeds are rich in magnesium, protein, and fiber. Walnut full of omega-3 fatty acids, which can help lower the risk of heart disease. Enjoy five servings of these foods each week. Same with 1/3 cup of beans, 2 tablespoons of seeds, or 1/2 cup cooked dry beans or peas in each serving. Grab a handful of nuts as a snack. Or add nuts to salads or soups.
8. Reduce Fats and Oils
Eating too much fat can lead to high cholesterol and heart disease. With DASH, you will limit the fat and oil two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils such as olive or canola oil instead of butter.
9. Limit Food Sweet
You do not have to skip all sweet foods but you should try to limit five or fewer servings a week. Suppose 1 tablespoon of sugar or butter, 1 cup lemonade, or 1/2 cup of sorbet at a time. Choose low-fat sweets, such as gelatin, candy, or maple syrup. Instead of high-fat dessert try the fresh fruit of the low-fat ice cream.
10. Meet the Needs of Potassium
Potassium is an important part of the DASH diet. Getting enough of this mineral can help lower your blood pressure. It's best to get potassium from foods, not supplements. Meet the needs of potassium 4,700 milligrams (mg) every day. Try foods rich in potassium:
Potatoes: 926 mg
Sweet potato: 540 mg
Bananas: 420 mg
Avocado (1/2): 345 mg
Boiled spinach (1/2 cup): 290 mg
Diet for hypertension is not hard to follow, but you'll have to make some changes. Start by writing a food diary for a few days and then begin to make changes. This diet will provide about 2,000 calories each day. This can vary depending on several of your body and how active you are. Consult with your physician for advice.
You can still eat meat. Just make sure it's in small portions. Meat is a good source of protein and magnesium. Skinless chicken and fish is also included on the menu. Limit your portion to six times or less every day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. Do not consume more than 3 ounces of meat. Limit egg yolks is more than four times a week.
7. Add Nuts
Nuts, and seeds are rich in magnesium, protein, and fiber. Walnut full of omega-3 fatty acids, which can help lower the risk of heart disease. Enjoy five servings of these foods each week. Same with 1/3 cup of beans, 2 tablespoons of seeds, or 1/2 cup cooked dry beans or peas in each serving. Grab a handful of nuts as a snack. Or add nuts to salads or soups.
8. Reduce Fats and Oils
Eating too much fat can lead to high cholesterol and heart disease. With DASH, you will limit the fat and oil two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils such as olive or canola oil instead of butter.
9. Limit Food Sweet
You do not have to skip all sweet foods but you should try to limit five or fewer servings a week. Suppose 1 tablespoon of sugar or butter, 1 cup lemonade, or 1/2 cup of sorbet at a time. Choose low-fat sweets, such as gelatin, candy, or maple syrup. Instead of high-fat dessert try the fresh fruit of the low-fat ice cream.
10. Meet the Needs of Potassium
Potassium is an important part of the DASH diet. Getting enough of this mineral can help lower your blood pressure. It's best to get potassium from foods, not supplements. Meet the needs of potassium 4,700 milligrams (mg) every day. Try foods rich in potassium:
Potatoes: 926 mg
Sweet potato: 540 mg
Bananas: 420 mg
Avocado (1/2): 345 mg
Boiled spinach (1/2 cup): 290 mg
Diet for hypertension is not hard to follow, but you'll have to make some changes. Start by writing a food diary for a few days and then begin to make changes. This diet will provide about 2,000 calories each day. This can vary depending on several of your body and how active you are. Consult with your physician for advice.
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