Talk to your doctor about adding in an exercise mebu and other healthy lifestyle factors think: not smoking high decreasing daily stress. Get encouragement and offer guidance during challenging diet. Top 10 sources of sodium. Mayo Clinic does not endorse companies pressure products. Accessed April 4, Pin FB ellipsis More. Demory-Luce D, et al. In: Integrative Medicine. Menu GL, et al.
Interested in following the DASH eating plan but not sure how? Here are sample menus to get you started. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure.
By Victoria Seaver, M. According to the Centers for Disease Control, about 75 million American adults have high blood pressure that’s 1 in 3 adults. Some people may not even know they’re included in this statistic, because this condition usually presents with no symptoms. Untreated, high blood pressure also known as hypertension can lead to heart attack and stroke. Fortunately, eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check. The meals and snacks in this 7-day 1,calorie meal plan follow both the DASH diet Dietary Approaches to Stop Hypertension eating pattern and the American Heart Association recommendations for a heart-healthy diet. You’ll find plenty of fiber-rich fruits, vegetables and whole grains, lean protein, low-fat dairy and healthy fats like olive oil and avocado.
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.