How much sodium is too much? We look at which foods work and how to incorporate them into a healthful diet. Like vegetables, they’re packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. Salted snacks. Show references DASH eating plan. Diet in the treatment and prevention of hypertension. This may be because a compound in the nuts reduces the tightness of blood vessels. Updated: August 23, Published: October,
The DASH diet emphasizes the right portion sizes, variety of foods and nutrients. Discover how DASH can improve your health and lower your blood pressure. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure hypertension. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, the top number of your blood pressure systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts.
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Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. Condiments catsup, soy sauce, salad dressings. Stopping smoking helps your blood pressure return to normal. Colditz GA. You’d never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure.