Diet Plan For High Blood Pressure Pdf

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.

Diet plan for high blood pressure pdf. Choosing a diet for high blood pressure. Limit fast foods processed foods because they usually have more sodium and saturated fat. If you re looking for an eating plan that closely follows the principles of above the mediterranean diet is considered one of the best.

The meal plan does not include drinks but keep a bottle. The meals and snacks in this 7 day 1 200 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. 1 portion 3 heaped tablespoons of vegetables or beans 1 small bowl of salad 150ml vegetable juice if using canned vegetables look out for lower salt varieties aim for 4 5 portions of fruits daily.

Choose the following more often. Grains and grain products vegetables fruits lowfat or fat free dairy foods lean meats poultry and fish nuts seeds and dry beans fats and oils. Go ahead and print out the 7 day meal plan and the grocery list below and start losing weight and improving your heart health right away.

Fortunately eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check. Choose water as your drink. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts.

It cuts back on the amount of sodium that you get from food and drink. Vegetables fruit low fat dairy or dairy alternatives whole grains and protein from a variety of foods such as beans lentils nuts and seeds lean meats poultry and fish. Aim for 4 5 portions of vegetables daily.

This nutrition therapy is sometimes called the dash dietary approaches to stop hypertension plan. Dietary approaches to stop hypertension dash is an eating plan to lower or control high blood pressure. The 7 day diet plan for high blood pressure must read starting notes.