A high blood pressure diet plan can effectively prevent blood pressure from rising above normal.
High blood pressure diets are designed to decrease sodium, increase potassium, and lessen calories.This way you will maintain a reasonable weight.
This diet consists of foods that are delicious and low in fat such as whole grains, fruits, vegetables, low-fat dairy products and lean proteins.
Here are four high blood pressure diet guidelines to help you prevent the onset of hypertension.
1. Eat Whole, Clean, Unprocessed Foods.
Eat healthy meals that don't pack on the pounds and raise your cholesterol.
2. Eat A Healthy Breakfast.
Eating in the morning will increase your energy and will help you avoid snacks before lunch.
A quick breakfast can be as easy as a bowl of cereal, a slice of whole-wheat toast, cereal bar or fresh fruit.
3. Include These 5 Food Groups Each Day.
Protein. Eat meats that are lower in fat, such as chicken, turkey, tuna, or low-fat luncheon meats.
Make salads with a low fat meat or vegetables and light salad dressing.
Grains. Always try eating a whole wheat version of your favorite bread, be it a loaf, a bagel or a roll.
Vegetables. Eat tomatoes, peppers, baby carrots and other colorful vegetables as many as you like.
The brighter the vegetable, the more antioxidant vitamin A it contains.
Fruits. Fruits should be eaten fresh.
Fruit has fiber and healthy calories, and you will want to eat less during the day.
Juice should also become a part of a healthy breakfast along with a cereal.
Dairy. Try low-fat or non-fat milk, non-fat chocolate milk, and low-fat cheese.
Basically, any type of cottage cheese or yogurt goes well with fruit.
4. Stay Fit, Stay Slim.
Switching to a diet without excessive fat and salt and staying fit can help prevent or at least delay heart-related problems.
A high blood pressure diet can help control your blood pressure and reduce your risk of stroke, kidney and heart failure and heart attack.
Other measures you can take to prevent high blood pressure is to live without stress (as much as possible), don't smoke, and limit your alcohol consumption.
Free DASH diet pdf here,
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