What is the Most Effective Diet to Lower High Blood Pressure?
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)
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