High Blood Pressure Diet Plans - Exposed

Need A Hypertension Natural Remedy?

1. Reduce Sodium Intake - by reducing the amount of salt you eat per day, this has the effect of dramatically reducing cholesterol. Literally, the less, the better. There is almost no amount too small. Try to get down to 1,500 mg a day in total. This will require almost complete elimination of processed foods, and any foods seasoned with salt. 2. Reduce Lipid Intake - a low fat diet is a must. Excessive fat can put more pressure on the cardiovascular system, causing hypertension. 3. Increase Liquid Intake - Drink water, and lots of it. 64oz of water a day should be a minimum. If your body has plenty of water, it can "dilute" the blood, making it easier for the heart to pump. 4. Increase Calcium Intake - sufficient calcium levels play an important role in reducing blood pressure, according to preliminary studies. Make sure you are getting the minimum R.D.A... this is particularly important for women, due to an increase risk of osteoperosis.

5. Increase Potassium Intake - this may have an important part in reducing blood pressure according to at least one study. It seems to make a big difference, but yet may not be statistically significant. Just make sure you are getting the basic R.D.A. of potassium. Another note, potassium tends to balance out sodium intake... so if you have a high sodium diet, potassium can play a crucial role in balancing blood chemistry and reducing hypertension.

6. Increase Magnesium Intake - Studies have shown this mineral can make a statistically significant decrease in diastolic pressure. Again, take the recommended daily amount, and this should be necessary to get all the general benefit of magnesium.

The DASH diet - a diet proven to lower blood pressure

The DASH diet is a specifc diet that has been shown time and again to reduce blood pressure across the board within just 2 weeks. It is recommended by thousands of cardiologists, and is endorsed by the National Institutes of Health. Here is the daily serving plan for the DASH diet:

• 7 - 8 servings of grains
• 4 - 5 servings of fruit
• 4 - 5 servings of veggies
• 2 - 3 servings of low fat / non fat dairy
• 2 servings of meat, poultry, or fish (combined...not 2 servings each per day)
• 2 - 3 servings of oil and fats
• 1/2 serving - 1 serving of nuts, dry beans, ligumes, or seeds
• 1/2 - 3/4 serving of sweets

So, the next question usually is...how much is a serving size. So, here is the serving size break down:

1 slice of bread = half a cup of cooked pasta or rice = 1 serving grains 1 cup of fresh fruit / veggies = 1/2 cup cooked fruit / veggies = 1 serving fruit or 1 serving veggies 8 oz milk = 1 serving dairy 1 teaspoon oil or fat = 1 serving of oil or fat 3 oz cooked meat, fish, poultry, or tofu = 1 serving of meat