How to Lower Blood Pressure:

How to Lower Blood Pressure

How to Lower Blood Pressure

Eating on the DASH Diet :

1. Lower your sodium intake :

Many people eat as much as 3,500 mg of sodium per day.

which is short for Dietary Approaches to Stop Hypertension, recommends no more than 2,300 mg of sodium per day.It is very risky for our health.

• Don’t add table salt to your food.
• Avoid salty snacks such as chips , salted nuts etc because in them large amount of salt is added.

Eat six to eight servings of grains per day :

• Use white rice or processed white flour because they have more fiber and nutrients.
• Buy whole wheat flour and pasta instead of white.
• Oatmeal and brown rice are also excellent sources of nutrients and fiber.

Eat Fruits Daily :

• You should eat four to five servings of fruit and four to five servings of vegetables each day.
• Fruits and vegetables are great sources of potassium and magnesium which help to lower your blood pressure.
• Eating salads with your meals.
• Making vegetables a side dish. Instead of cooking pasta.
• Take an apple, banana, carrot, cucumber or green pepper with you to work or school.
• Buying fresh and frozen vegetables.

Add low-fat dairy products :

Dairy is an important source of calcium and vitamin D, but it is important to choose carefully to avoid eating too much fat and salt.

• Cheese is often high in salt, so eat it sparingly.
• When you eat yogurt and drink milk, go for the low-fat or skim varieties.

Eat lean meat, poultry and fish in moderation :

Meats and fish are excellent sources of protein, vitamins, iron and zinc, but some kinds can be high in fat and cholesterol.

• Avoid fatty red meats, and if you do eat them, cut the fat off as much as possible.
• Salmon, herring and tuna are great sources of omega-3 fatty acids. Eating these fish can help control your cholesterol and they are high in protein.

Control your fat consumption :

• Select a proper meal which contains little fat.
• Not spreading butter or mayonnaise on breads. In addition, you can reduce the amount of oil you cook with.

Restrict your sugar consumption :

Exercise :

Reduce your alcohol intake :

Don’t smoke or chew tobacco :

Thanks !!!

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