Looking for a diet that will help lower blood pressure? Learn about the Dietary Approaches to Stop Hypertension (DASH) eating plan.
One of the best ways to lower blood pressure is to follow the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) diet was designed specifically to help lower blood pressure.
It consists of eating more fruits, vegetables, low-fat dairy products, whole-grain foods, fish, poultry, and nuts. Furthermore, it limits foods high in saturated fat, cholesterol, trans fats, sodium, sweets, sugary drinks, and red meat.
According to studies, the DASH diet can lower blood pressure within 2 weeks. Similarly, the DASH Sodium plan (which limits sodium even more) also results in lower blood pressure.
By following the DASH diet, you will consume a certain number of servings from different food groups every day. However, the number may vary depending on the amount of calories you need.
You don’t have to change your diet overnight; instead, make gradual changes to your daily eating habits. Start by limiting your sodium intake to 2,400 milligrams (1 teaspoon) per day and eventually cut back to 1,500 mg (⅔ teaspoon) per day.
Additionally, these amounts refer to the total amount of sodium consumed per day. In other words, it includes the amount of sodium in food products as well as what you use to cook.
When getting started, consider adding a serving of vegetables at lunch and dinner to make the gradual change. Also add a serving of fresh fruit as a snack or even dessert and be wary of canned fruits as they may have added sugar.
When using butter, margarine, or salad dressing, either cut the serving in half or use low-fat and fat-free alternatives. Similarly, opt for low-fat or skim dairy products instead of the usual full-fat products.
Reduce meat consumption to 6 ounces per day and consider making some of your meals vegetarian. To make the transition easier, add more dry beans and vegetables to your meals.
Avoid snacking on salted chips or sugary sweets and eat unsalted nuts, low-fat and free-yogurt, unsalted plain popcorn, and raw vegetables instead. In addition, make it a habit to read food labels and buy products that are low on sodium.
DASH Diet Guidelines
The DASH diet revolves around getting different servings from various food groups throughout the day. These include grains, vegetables, fruits, low-fat and fat-free dairy products, meats, nuts, fats, and even sweets,
DASH diet guidelines suggest getting 7-8 daily servings of grains, 4-5 daily servings of vegetables, and 4-5 daily servings of fruits. It also calls for 2-3 daily servings of low-fat or fat-free dairy products and 2 or less daily servings of meat, poultry, and fish.
Finally, it suggests 4-5 weekly servings of nuts, seeds, and dry beans, 2-3 daily servings of fat and oils, and less than 5 weekly servings of sweets.
Improving Blood Pressure
The goal of the DASH diet is to effectively lower blood pressure, especially in individuals with hypertension. In addition to these servings, there are various foods that are efficient at lowering blood pressure.
One of these foods is the beetroot (or beet), as its rich nitrate content helps relax blood vessels and improve circulation. While eating beets regularly may improve blood pressure, it may be hard to do on a regular basis – which is where HeartBeet Complete comes in.
This circulation supplement contains beetroot powder as well as l-arginine, l-citrulline, turmeric, CoQ10, and key vitamins and minerals. Together, they effectively promote blood pressure and circulation health, resulting in better blood flow and lower blood pressure.
Try HeartBeet Complete along with the DASH diet to give your circulation the boost it needs.