What is the Most Effective Diet to Lower High Blood Pressure?
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Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. DASH is quite helpful to lower high blood pressure.
To start the DASH diet, follow these recommendations (based on 2,000 calories a day):
Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1ounce dry cereal)
Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)
Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)
Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)
Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat, poultry, or fish)
Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dry beans or peas)
Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)
Related FAQs:
Is there any Medicines that Causes High Blood Rise?
What Health Problems are Associated with High Blood Pressure?
Is Omron Blood Pressure Monitor Professional?
* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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