Blood Pressure Diet
Diet Guidelines to Lower Blood Pressure
1. Reduce Sodium and Salt Intake
Lowering the amount of sodium in your diet
will help to reduce blood pressure levels. Sodium is an essential mineral,
but Americans consume 2-3 times more, per day, than the recommended daily
limit for sodium (for most people) of 2,400 milligrams per day. Remember:
one teaspoon of salt contains a massive 2,300 milligrams of sodium! So
reduce your intake of salt and go easy on processed foods like cured and
smoked meats, canned soups, stock/bouillion cubes, as these foods often
have a high sodium content.
2. Buy Lower-Sodium Foods and Brands
Buy foods with a lower-sodium content, like
those labeled low-sodium, very low sodium, or salt-free. Watch out for
any ingredient on the food label with the word "sodium" in it,
such as disodium phosphate, monosodium glutamate (MSG), sodium benzoate,
sodium hydroxide, sodium nitrite, sodium proprionate, and sodium sulfate.
3. Eat More Potassium-Rich Foods
Sodium and potassium work in harmony. Studies
show that people who consume more potassium have lower blood pressure.
Foods rich in potassium include many fruits, such as: cantaloupe, bananas,
oranges/ orange juice and watermelon. Also vegetables like: potatoes,
spinach, and zucchini.
4. Recommended Diet to Lower Blood Pressure
A recommended diet for the reduction of raised
blood pressure (hypertension) is the Dietary Approaches to Stop Hypertension
(DASH) diet. See Dash Diet
Advice on Diets
Special diets or diet plans with special
diet foods are sometimes needed for particular health conditions. Ask
your doctor, dietitian or nutritionist about your personal dietary needs.
Otherwise, a balanced diet program containing foods from all the nutritional
food groups is best.
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Diabetes Diet - Diuretic
Diet - Elimination Diet - Eskimo
Heart Diet
Fruitarian Diet - Gluten-Free
Diet - Gout Diet - Healthy
Heart Diet
Heart Diet Facts - Juice
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Intolerance
Macrobiotic Diet - Mediterranean
Diet - Menopause Diet - Organic
Pescetarian Diet - Pregnancy
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Diet Advice
Sodium Diet - Ulcer
Diet - Vegan Diet - Veggie
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