BlOOD PRESSURE

BlOOD PRESSURE

EAT PLANTY OF

  • Fresh veetables, fresh and dried fruits,  legumes, and dairy products for potassium.
  • Recommended foods as part of the DASH diet

CONTROL BLOOD PRESSURE WITH THE DASH DIET

The most compellin evidence in support of diet as a means of controlling blood pressure comes from two trails sponsored by the National Institues of Health, Together the studies are know as the DASH diet.

The DASH diet provides foods that are high in fiber, calcium, meggnesium, and potassium, all of which have been associated with lower blood pressure. It is also low in saturated fat, The diet calls for eating 8 to 10 servings of fruits and vegetables and 2 to 3 cups of low fat dairy foods daily. Here are the broad DASH guidelines you can follow in menu planning:

  • Grains and grain products : 7 to 8 servings daily
  • Fruits and vegetables : 4 to 8 servings of each daily
  • Low-fat or nonfat dairy foods: 2 to 3 servins daily
  • Meats, poultry, and fish : 2 or fewer 3-oz (85-g) servings daily
  • Nuts, seeds, or legumes : 4 to 5 servings per week
  • Fat: 2 to 3 servings daily; avoid saturated fat
  • Sweets : 5 per week

LIMIT

  • Canned and other processed foods with added salt.
  • Fatty foods

AVOID

  • Pickled and very salty foods.
  • Excessive alcohot and carreine.

As blood circulates through the body, it exerts varyingg degress of  force on artery walls, doctors refer to this as blood pressure. 

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