Strict Diet To Lower Blood Pressure

Research suggests focusing on eating mainly plant based foods fruits.

Strict diet to lower blood pressure. Since you have high blood pressure you should get no more than 1 500 milligrams of sodium per day. Low in red meat added sugar and fat the dash diet includes plenty of fruit and veg lean proteins from foods such as chicken and fish and pulses and limits salt to no more than 6g a teaspoon a day. Eating a low fat diet that includes lots of fibre such as wholegrain rice bread and pasta and plenty of fruit and vegetables also helps lower blood pressure. That s less than a teaspoon.

So retrain taste buds. Other foods high in nitrates include celeriac chinese cabbage endive fennel kohlrabi leek parsley celery cress chervil lettuce spinach and rocket. This is a key to healthy heart and a healthy you. Which show that a diet low in saturated fat and salt and high in fruit and vegetables wholegrain foods and low fat diary foods can significantly lower blood pressure within two weeks.

This type of diet boosts your consumption of fiber potassium antioxidants and polyphenols while reducing sodium overall. Diets that may help lower blood pressure two specific dietary patterns that can help are the dash diet and the mediterranean diet. Beets are high in nitrates which as suggested above may reduce blood pressure by improving vasodilation. Reward successes and forgive slip ups.

Simple to follow for busy people with many mouths to feed as long as you prepare in advance realistic with recipes that are not too complex low in salt no bread minimal use of sauces and condiments. Salt restrictions seem unnecessary for healthy. The most important changes you can make to your diet are. Instead of reaching for the saltshaker.

If you now eat only one or two servings of fruits or vegetables a day try to add a serving at lunch. The flavonoids in berries will help to lower blood pressure and cholesterol levels both. It s designed to be. You can go in for strawberries blueberries and cranberries but fresh ones and not canned.

Rich in nutrients that. Ironically bacon is another source of dietary nitrate. Aim to eat 5 portions of fruit and vegetables every day. It is rich in nutrients such as potassium calcium magnesium and fibre.

Try these strategies to get started on the dash diet. Many berries are rich in anthocyanins a large group of pigmented plant chemicals that give certain flowers fruits and vegetables their red blue and purple colours have been linked with lower blood pressure in several studies.