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Hypertension Diet to Lower Blood Pressure

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    DASH Diet on Fruits and Vegetables

    • Eat your fruits and veggies.

      The DASH diet recommends eating between eight and 10 servings of fruits and vegetables per day. Produce is full of potassium, magnesium and calcium and can be enjoyed in many creative ways. You can use it fresh or frozen and steam it, saute it or eat it raw. Start planning your meals around vegetables and fruit, and use them as the main focal point.

    DASH Diet on Protein

    • According to the DASH diet you should eat less than six servings per day of protein. A serving size is 1 oz. Always trim fat from meat and remove skin from chicken and broil, bake or grill your meat. Fish is your best choice due to its high content of omega-3 fatty acids, low calorie content and nutrients.

    DASH Diet on Dairy

    • Enjoy the nonfat version of milk.

      Dairy products have a high content of calcium and vitamin D, protein and other vitamins. You should eat low-fat or nonfat versions of your favorite dairy products. The best dairy product is yogurt as it is low in calories and filled with vitamins and minerals. You can spruce up nonfat yogurt with spices for great dips and with stevia for dipping fresh fruit slices. Enjoy an occasional special treat of nonfat frozen yogurt.

    DASH Diet on Sweets

    • Have a small piece of dark chocolate.

      We all have to give in to our love of sweets every once in a while. The DASH diet recommends five or fewer servings a week. Go for the fat-free version of your favorite dessert, and use sugar substitutes on an occasional basis. According to Mayo Clinic dark chocolate can help lower blood pressure, but have just a small piece as it is high in calories.

    Sodium in Your Diet

    • You should cut back on your sodium if you have been diagnosed with hypertension. The upper limit is 2400 milligrams, but 1500 milligrams per day is recommended. Many prepared and canned foods contain sodium, so always read the labels. You can rinse canned vegetables and tuna to eliminate a good deal of the sodium content. Avoid adding salt to foods you are cooking and learn to be creative with the many spices available.

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