Diet Plan for High Blood Pressure

Instructions

• 1

  Dash diet plan:
  
  The DASH meal plan cuts on all forms of fat and cholesterol. It suggests people with high blood pressure to rely more on fresh fruits and vegetables and dairy products that are low in fat content. Processed food is also discouraged with an emphasis on whole grains, nuts and beans. Red meat is discouraged and so are sugared beverages.
• 2

  Sodium intake:
  
  Sodium has been known to have a direct relationship with high blood pressure. The more salt (sodium) you intake, the more risky it becomes. National Institute of Health suggests that average person's Sodium intake should not exceed more than a teaspoon which makes 2.4 g. The lower your sodium intake, the lower your blood pressure. When you are eating snacks, check the nutrition information about sodium content. Take care of salt quantity while cooking at home and inquire when ordering outside.
• 3

  Potassium:
  
  Potassium is a mineral that has been known to counter the effects of sodium. Incorporate it into your diet. A daily serving of 4700 mg is recommended. Foods that contain potassium are potatoes, spinach, tomatoes, oranges, raisins and tuna.
• 4

  Alcohol:
  
  Alcohol actually reduces the effect of high blood pressure medicines that you take. Suggested alcohol quantities are 2 drinks for men younger than sixty, and one drink for women under sixty. Drink with breaks because drinking in a row can prove to be detrimental.