We are often told that reducing body weight, decreasing intake of dietary salt, and limiting consumption of alcohol can be beneficial for people with hypertension.Dietary Approaches to Stop Hypertension can bring about a reduction in blood pressure in people with normal blood pressure or high blood pressure . DASH actually has an additive effect in reducing the blood pressure.
The DASH "combination diet" lowered blood pressure and may help prevent and control high blood pressure. Which is rich in fruits, vegetables, and low fat dairy foods, and low in saturated and total fat. It also is low in cholesterol, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.
Whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal
----major sources of energy and fiber.
Tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, sweet potatoes, beans.
----rich sources of potassium, magnesium, and fiber.
Apricots, bananas, dates, oranges, orange juice, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines.
----Important sources of potassium, magnesium, and fiber
Skim or 1% milk, skim or low fat buttermilk, nonfat or lowfat yogurt, part skim mozzarella cheese, nonfat cheese
----Major sources of calcium and protein
Select only lean; trim away visible fats; broil, roast or boil, instead of frying; remove skin from poultry
----Rich sources of protein and magnesium
Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils ----Rich sources of energy, magnesium, potassium, protein, and fiber
It is a sample menu above based on 2,000 calories per day.
Tips on how to eat the DASH:
Start small. Make gradual changes in your eating habits.
Center your meal around carbohydrates, such as pasta, rice, beans, or vegetables.
Treat meat as one part of the whole meal, instead of the focus.
Use fruits or low fat, low-calorie foods such as sugar free gelatin for desserts and snacks.
Please make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active.
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