Being in the high blood pressure group puts you at significant risk of heart attack, stroke, dementia, and aneurysms. However, you can lower your blood pressure readings and reduce your risk of disease. One way to do so is to follow the Dietary Approaches to Stop Hypertension (DASH) diet. Experts at the Mayo Clinic confirm that following the DASH diet “can lower your blood pressure by up to 11mmHg” if you have high blood pressure.
Based on eating 2,000 calories per day, you should eat up to five servings of fruits and vegetables.
Also need two to three servings of fat-free or low-fat milk, such as one cup of milk or yogurt.
When it comes to lean meat, poultry or fish, an ounce will make or an egg.
And up to a third of a cup should be filled with nuts, the equivalent of two tablespoons of peanut butter or two tablespoons of nuts.
DO NOT MISS
To follow the DASH diet correctly, you need to make sure to reduce your sodium intake.
UK HealthCare adds: “Choose fresh, frozen or canned vegetables that are low in sodium or with no added salt.
“Use fresh poultry, fish or meat instead of canned, smoked or processed.” And limit cured foods, such as bacon, ham, foods packaged in brine and condiments.
To reduce your sodium intake, do not salt pasta or rice, or add salt to your food. Instead, spices can be used to enhance the flavor.
High levels of salt can be found in processed, ready-to-eat and take-out foods.
Therefore, the less you engage in such choices, the better your blood pressure will be.
Some good oily fish that have been shown to help lower blood pressure, as certified by the BDA, include:
- Salmon
- Pilchards
- Pilchard
- Mackerel
- Herring
- Salmon.
Whole grain foods, promoted by the DASH diet can include: brown pasta and rice, and oats.
Source: | This article first appeared on Express.co.uk
