The High Blood Pressure Diet

The High Blood Pressure Diet
By Linda Tremer, Wellness Coach

Do you have high blood pressure? There is a diet that will reduce high blood pressure. It is called the DASH diet. (Dietary Approaches to Stop Hypertension) This diet is specifically designed to reduce high blood pressure.

A big part of this diet is the reduction in the amount of sodium you consume. The highest acceptable level of sodium is 2,300 mg (1 teaspoon) per day. The average person consumes around 4,200 mg. per day. A slogan of the DASH diet is, “The lower your salt intake is, the lower your blood pressure.”

This healthy diet plan is low in saturated fat, cholesterol and total fat. The diet emphasizes fruits, vegetables, whole grains, low fat diary, poultry and fish. Lean red meat and sugar products are drastically reduced.

The diet has a minimum of 4 servings of fruits, 4 servings of vegetables, 6 servings of whole grains, and 6 servings of nuts, legumes or seeds a day. Potassium, magnesium and calcium are abundant in this diet. These nutrients help to lower blood pressure.

The number of servings of fruits and vegetables shouldn’t be overwhelming. You can gradually introduce fruits and vegetables into your diet. Eat them as between meal snacks. Add a raw salad to your lunch. Put lettuce and tomato on your sandwich.

Start cutting out the processed foods. Make stir-fry dishes, which include more beans, whole grains, vegetables and less meat.

This is a very high fiber diet, which will keep you from getting hungry.

Since the diet does not contain processed foods, the amount of sodium you consume is greatly reduced. To give you an idea of sodium intake a can of chicken soup contains 1280 mg. of sodium. A half a cup of marinara sauce boasts 550 mg.

Studies have shown that participants who followed the DASH diet reduced their blood pressure. The reduction in blood pressure was fast within two weeks of starting the plan. Another study showed that people who reduced their sodium intake to 1,500 mg. a day had the greatest reduction in blood pressure.

This diet also lowers cholesterol. Those participants who stuck with the diet and increased their physical activity lost weight. And studies have shown even a small decrease in weight can significantly reduce blood pressure.

Thirty minutes of moderate brisk walking can be enough to keep you off blood pressure medication. The DASH diet combined with physical activity can be the basis of a healthy life time weight loss program.

Always check with your doctor before taking supplements.

Please bookmark The Center For Weight Loss and Healthy Living
Make us your healthy living and weight loss center.

The information and product descriptions appearing on this website are for
information purposes only, and are not intended to provide medical advice to individuals.

Consult your doctor before starting a weight loss program or exercise program.