Dietitian reveals the best diet to lower blood pressure

Dietitian reveals the best diet to lower blood pressure

High blood pressure is a condition that has the potential to cause heart attacks and strokes. To deal with this disease, experts recommend building an exercise routine and adjusting what you eat and drink. In particular, a diet really works to help lower blood pressure.

According to registered dietitian Amy Goodson, the best diet to help lower blood pressure is the DASH diet – a dietary approach to stopping hypertension.

It is known that this diet includes foods rich in calcium, potassium and magnesium. These nutrients can help lower blood pressure and are also low in sodium, saturated fat, and added sugars. The diet helps limit sodium intake to 1,500 to 2,300 mg per day.

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The DASH diet also encourages daily intake of lean protein (such as fish, beans, and poultry) as well as plenty of servings of healthy fats throughout the week. Healthy fats can include healthy nuts and oils.

“Processed foods, restaurant foods and fast foods contain a lot of sodium,” says Goodson. In some cases, just one dish can cause you to consume more than 2,300 mg of sodium per day.”

Therefore, you should cook at home and season your food with herbs and spices instead of salt to cut down on sodium.

Along with reducing sodium intake, people following the DASH Diet should also limit saturated and added sugars.

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Here are some specific foods and servings (with a 2,000-calorie daily intake) that experts recommend:


According to the DASH diet, you should eat 4-5 servings of vegetables a day because vegetables are high in nutrients and have no sodium – a common cause of high blood pressure and poor circulation. You should season your vegetables with herbs instead of salt.


One of the recommendations of the DASH diet is to eat foods rich in potassium, such as Medjool dates, bananas, berries, and avocados.

“It is necessary to consume four to five servings per day of this diet, with one serving of fruit being one medium fruit, half a cup chopped, one cup of berries or one quarter cup of dried fruit,” says Goodson. .

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Low fat milk

Calcium can help lower blood pressure and improve circulation. You should drink 3 servings of low-fat milk per day as it will help provide you with the calcium you need.

One serving is considered one cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese (about 28 g).


Whole grains provide essential fiber, which is important for lowering cholesterol levels and helping your body control blood sugar.

You should eat 6 to 8 servings of whole grains, with a serving of 1 slice of bread or half a cup of cooked cereal.

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