Change Your Diet as a Natural Remedy to Lower Blood
Pressure
Changing your diet is one
of the easiest, healthiest, and most effective ways to naturally
lower your blood pressure and promote a healthy lifestyle.
Many doctors recommend diet and exercise changes in conjunction
with supplements and/or prescription medication.
The DASH diet (Dietary Approaches
to Stop Hypertension) is promoted by the National Heart, Lung,
and Blood Institute of the National Institutes of Health and
is the most highly recommended diet by physicians for patients
with high blood pressure. The DASH diet is low in sodium (less
than 2,400mg per day) and contains fruits, vegetables, nuts,
beans, and low-fat dairy foods.
- Daily DASH diet guidelines based on
a 2,000 calorie diet include:
- 7-8 servings of grains
- 4-5 servings each of fruits and vegetables
- 2-3 servings of low or non-fat dairy
- 2-3 servings of fats and oils
- Less than 2 servings of meat, fish,
or poultry
- 4-5 servings per week of nuts,
seeds, and dry beans
- Limited servings per week
of sweets
- Serving size guidelines are:
- ½ cup of cooked rice or pasta
- 1 slice of bread
- 1 cup of raw fruits or vegetables
- ½ cup of cooked fruits or
vegetables
- 8 oz. low or non-fat milk
- 1 teaspoon olive oil
- 3 oz. cooked meat
- 3 oz. of tofu
The DASH-Sodium diet takes
things one step further by restricting sodium consumption
to 1,500mg per day. People who follow the DASH diet show improved
over-all health, reduced weight, as well as a significant
reduction in high blood pressure.
Contact VÄXA
for more information on healthy living and how supplements
can be used in a healthy diet as a natural remedy to lower
blood pressure.
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