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    Nutrition To Reverse High Blood Pressure - LIVESTRONG

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    Miguel Perez R
    This document discusses nutritional strategies for reversing high blood pressure. It describes the DASH diet, which focuses on eating foods low in sodium and saturated fat, and high in fruits, vegetables, and whole grains. The DASH diet recommends 6-8 servings of grains, 4-5 servings each of fruits and vegetables, and 2-3 servings each of low-fat dairy and lean meat daily. Foods to limit include those containing trans fats, baked goods, processed snacks, and those high in saturated fat. Adopting the DASH diet and increasing physical activity can help lower blood pressure into a healthy range.

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    Nutrition To Reverse High Blood Pressure - LIVESTRONG

    Uploaded by

    Miguel Perez R
    60 views4 pages
    This document discusses nutritional strategies for reversing high blood pressure. It describes the DASH diet, which focuses on eating foods low in sodium and saturated fat, and high in fruits, vegetables, and whole grains. The DASH diet recommends 6-8 servings of grains, 4-5 servings each of fruits and vegetables, and 2-3 servings each of low-fat dairy and lean meat daily. Foods to limit include those containing trans fats, baked goods, processed snacks, and those high in saturated fat. Adopting the DASH diet and increasing physical activity can help lower blood pressure into a healthy range.

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    Nutrition to Reverse High Blood Pressure _ LIVESTRONG

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    This document discusses nutritional strategies for reversing high blood pressure. It describes the DASH diet, which focuses on eating foods low in sodium and saturated fat, and high in fruits, vegetables, and whole grains. The DASH diet recommends 6-8 servings of grains, 4-5 servings each of fruits and vegetables, and 2-3 servings each of low-fat dairy and lean meat daily. Foods to limit include those containing trans fats, baked goods, processed snacks, and those high in saturated fat. Adopting the DASH diet and increasing physical activity can help lower blood pressure into a healthy range.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    60 views4 pages

    Nutrition To Reverse High Blood Pressure - LIVESTRONG

    Uploaded by

    Miguel Perez R
    This document discusses nutritional strategies for reversing high blood pressure. It describes the DASH diet, which focuses on eating foods low in sodium and saturated fat, and high in fruits, vegetables, and whole grains. The DASH diet recommends 6-8 servings of grains, 4-5 servings each of fruits and vegetables, and 2-3 servings each of low-fat dairy and lean meat daily. Foods to limit include those containing trans fats, baked goods, processed snacks, and those high in saturated fat. Adopting the DASH diet and increasing physical activity can help lower blood pressure into a healthy range.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    PEOPLE ARE READING

    LIVESTRONG.COM / Health / Blood Pressure / Blood Pressure Levels


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    Nutrition to Reverse High Blood Pressure 3
    by CLAY MCNIGHT  |  Last Updated: Aug 14, 2017

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     

    Keeping your blood pressure at a normal level is key to maintaining good health. If you
    happen to have high blood pressure, also known as hypertension, your risk of health
    complications can increase significantly. There are a number of simple nutritional and
    lifestyle changes that can help get your blood pressure back into a healthy range. The Dietary
    Approaches to Stop Hypertension -- DASH for short -- eating plan is a set of nutritional
    guidelines specifically designed for individuals with high blood pressure.

    What Is High Blood Pressure?

    According to the National Heart, Lung, and Blood Institute, high blood pressure is defined as
    blood pressure greater than 140/90. This condition affects one out of every three adult
    Americans, and another 59 million Americans have
    Recipes Fitness
    prehypertension, whichHealth
    is defined asMyPlate
    More  
    blood pressure between 120/80 and 140/89. When your blood pressure is too high, your heart
    has to work harder than it should, and the walls of your arteries can be become damaged.
    Chronic high blood pressure can eventually lead to serious complications, including stroke,
    Foods to Avoid If You Have
    heart disease, kidney failure and blindness. Hypertension

    DASH Basics High Cholesterol and Low Blood


    Pressure
    The DASH eating plan has a few key focus points, summed up as a diet low in sodium and
    saturated fat and high in fruits, vegetables and whole grains. You should also try to consume What Is the Dash Diet Plan?
    at least 30 grams of dietary fiber every day. The DASH plan advocates low-fat dairy, including
    skim or low-fat milk, reduced-fat cottage cheese and low-fat yogurt. Try to consume nuts, Foods to Eat With High Blood Pressure
    & Diabetes
    & Diabetes
    such as pecans, walnuts, almonds and hazelnuts. DASH also recommends legumes, including
    Good Breakfasts for People With High
    lentils, kidney beans, pinto beans and black beans. In addition, you are allowed, in limited
    Blood Pressure
    portions, fats and oils, such as light salad dressings, vegetable oils and low-fat mayonnaise.
    PEOPLE ARE READING
    Dietary Recommendations

    Based on a 2,000-calorie diet, DASH recommends getting 6 to 8 servings of grains per day, 1
    including whole-wheat bread, pita bread, oatmeal, brown rice, unsalted pretzels and grits.
    Consuming 4 to 5 servings of both fruits and vegetables a day will help you get all of the fiber, 2
    potassium and magnesium you need. Have 2 to 3 servings of low-fat dairy products every day,
    and no more than 6 servings of lean meat and poultry. You should consume 4 to 5 servings a
    week of nuts, seeds and legumes, which provide energy, protein, magnesium and fiber. Have
    3
    2 to 3 servings of fats and oils a day. Keep added sugars and sweets to a maximum of 5 total
    servings a week. 4
    Foods to Avoid and Additional Tips
    5
    MedlinePlus notes certain foods that you should avoid if you have high blood pressure. Look
    for products that have the words "partially hydrogenated" on food labels. These products
     contain trans fats, which can have unhealthy effects on blood pressure and overall health.
    Limit the baked goods and processed foods that you eat, such as donuts, crackers, cakes and
    Tother store-bought snacks. Avoid foods high in saturated fat, which include cheese, whole
    milk, butter and ice cream. The DASH eating plan also recommends that you consume
    alcoholic beverages in moderation, and that you get at least 30 minutes of physical activity
    each day.

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