the smoothie diet

High Blood Pressure Diet

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Beginning some new eating habits, including counting calories and watching portion sizes, you can reduce blood pressure and reduce the medications you need to control high blood pressure. See how.

Diet Yoghurt - High Blood Pressure Diet

Diet Yoghurt
accompany what you eat Some people are not aware of how many calories they eat and drink every day. They can underestimate how much they eat and wonder why they can not lose weight.

write down the foods you eat, including portion sizes, can let you see the truth about your food intake . You can start reducing your back - reducing calories and portions - to lose weight and manage your blood pressure.

Also be aware of alcohol intake. Alcohol can increase your blood pressure.

Avoid salt (sodium)

A diet high sodium content increases blood pressure in many people. In fact, the less sodium you eat, the best blood pressure control you can have.

to lower sodium in your diet, try these suggestions:

  • Use a daily food to accompany salt in the foods you eat.
  • Point to less than 2,300 milligrams (about 1 teaspoon of salt) every day. Ask your doctor if you should go lower, for 1,500 milligrams.
  • Read the label of nutritional facts on all food packages.
  • Select foods that have 5% or less of the "daily value" of sodium .
  • Avoid foods that have 20% or more daily sodium value.
    • Avoid canned foods, processed foods, lunch and fast foods meats.
    • Use seasonal seasonings. / li>

    High Blood Pressure Diet

    know what to eat

    potassium, magnesium, and fiber, on the other hand, can help control blood pressure. Fruits and vegetables are high in potassium, magnesium and fiber, and they are low in sodium. Stick to whole fruits and vegetables. The juice is less useful, because the fiber is removed. In addition, nuts, seeds, vegetables, lean meats and poultry are good sources of magnesium

    To increase the amount of natural potassium, magnesium and fiber you have, select one of the following :.

    • apples
    • apricots
    • Bananas
    • beet greens
    • Broccoli
      • <98764352> carrots / li>
    • collards
    • green beans
    • dates
    • grapes
    • green peas
    • cabbage / li>
    • bean
    • sleeves
    • melons
    • oranges
    • peaches
    • pineapples
    • potato
    • raisins
    • spinach
    • pumpkin
    • strawberries
    • sweet potato
    • Tangerines
    • Tomatoes
    • Tuna
    • yogurt (fat free)
    What is the dash diet?

    Dietary approaches to stop hypertension (DASH) is a rich food plan in fruits, vegetables, whole grains, fish, birds, nuts, vegetables and dairy with low fat. These foods are high in fundamental nutrients such as potassium, magnesium, calcium, fiber and protein.

    The trace diet can decrease blood pressure because it has less salt and sugar than the typical American diet. The dash diet cuts desserts, sugary drinks, fats, red meat and processed meat.

    Women who have followed the rails diet for several years reduced their risks of coronary artery disease and stroke.

    To start the dash diet, follow these recommendations (based on 2,000 calories per day):

    • Grains: 7-8 Daily portions (Serve sizes: 1 Slice of bread, 1/2 cup cooked rice or pasta, 1 ounce dry cereal)
    • Vegetables: 4-5 daily portions (1 cup of vegetables raw fronds, 1/2 cup of cooked vegetables)
    • Fruits: 4-5 Daily portions (1 medium fruit, 1/2 cup Fresh or Frozen Fruits, 1/4 Dried Fruit Cup, 6 ounces Fruit juice)
    • Products Dairy with low fat or fat without fat: 2-3 daily portions (8 ounces of milk, 1 cup yogurt, 1.5 ounces of cheese)
    • Lean meat, poultry and fish: 2 or fewer portions per day (3 ounces baked meat, birds or fish)
    • Nuts, seeds and legumes: 4-5 servings per week (1/3 cup walnuts, 2 tablespoons of seeds, 1 / 2 Cup of dry beans or peas)
    • Fats and oils: 2-3 Daily teaspoon (1 tablespoon of vegetable oil or soft margarine, 1 tablespoon of fat mayonnaise, 2 tablespoons of light salad)
    • Sweets: less Han 5 serves per week. (1 tablespoon of sugar, jelly or jam)

    Ask your doctor or a nutritionist to help you start the dash diet. They can tell how many calories you need per day to keep or reach a healthy weight. And then they can help you plan meals with food you like to meet the Dash Guidelines.

    5 Foods To Help Manage Blood Pressure: Cocoa Powder, Spinach | TODAY - Diet Yoghurt

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