|
What you eat affects your blood pressure. You can lower your blood pressure by using the DASH eating plan and cutting back on salt. (DASH stands for “Dietary Approaches to Stop Hypertension.”)
The DASH plan
(PDF Format) has tasty, well-balanced menus. It’s low in fats, and high in fruits, vegetables, and low-fat dairy products. It also includes minerals that can help control blood pressure.
Change your menu
The DASH eating plan has two versions. One has 2,300 mg of sodium. The other version changes some items to lower the amount of sodium to 1,500 mg a day.
The DASH plan may have more high-fiber fruits, vegetables, and grains than you’re used to. If you’re not used to eating high-fiber foods, they may cause bloating or diarrhea. Take time to get used to the diet. Slowly add more of the foods on the menus. You’ll soon be eating your way to healthier blood pressure!
Get your minerals
Potassium, magnesium, and calcium all help in controlling blood pressure. The DASH plan makes sure you get enough of them each day.
Some foods that are good sources of potassium and magnesium include:
- Fruits. These include apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, and tangerines.
- Vegetables. Look for tomatoes, potatoes, carrots, green peas, squash, broccoli, and turnip greens. Also collards, kale, spinach, artichokes, green beans, lima beans, and sweet potatoes—look for fresh, frozen, or canned with no salt added.
- Nuts, seeds, and dried beans. These include almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, and lentils.
Magnesium is in:
- Lean, cooked meats, like chicken and fish.
Calcium is in:
- Fat-free and low-fat dairy foods. These include skim or low-fat (1%) milk, fat-free or low-fat buttermilk, yogurt (regular or frozen), and cheese.
Also of Interest
|
