The DASH diet is recommended for people with high blood pressure. The products in its composition contain plenty of calcium, potassium, fiber, magnesium. And this diet is also low in cholesterol, total fat, saturated fatty acids.
If you want to lower your blood pressure, here is what you should eat.
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whole grains. It is recommended to use it six to eight times a day. These foods contain a lot of fiber. A serving of whole grains includes a slice of bread, half a cup of boiled cereal, rice (brown is better) or whole grain pasta.
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Fruits and vegetables. They need to eat four to five servings a day. Since they contain vitamins, minerals and antioxidants, they play an important role in maintaining health. Tomatoes, potatoes, avocados, bananas, apricots will help reduce pressure. Zucchini, eggplant, pumpkin, etc. will also benefit. A portion is one glass of leafy vegetables, 1-2 glasses of boiled or raw vegetables and fruits, or a quarter of a glass of unsweetened dried fruit.
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low-fat dairy products. They should eat two to three servings a day. You need to choose the best fermented milk and low-fat dairy products. It can be yogurt and kefir, as they are well absorbed. One serving of dairy products – 150 g of natural yoghurt, 50 g of 3% fat cottage cheese, one slice of cheddar cheese with a maximum of 26% fat.
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Lean meats (especially fish, poultry, seafood). You should eat no more than three servings of this type of meat per week. It is known to be the best source of iron, zinc, B vitamins, complete protein. Fish and seafood also contain omega-3s, which lower blood pressure and “bad” cholesterol levels, reduce inflammation and prevent blood clots. One serving is approximately 90g of meat or fish (you can cook, bake, grill it all).
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oils. It is recommended to consume two to three servings per day. Fat-containing foods include olive oil, soft margarine, and regular butter. You can also eat butter occasionally. The composition of one serving includes, for example, a teaspoon of oil without a slide.
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seeds and nuts. Eat four to five servings of these foods per week. Because nuts and seeds are high in calories, a serving will generally be quite small: that’s one tablespoon of nuts, two tablespoons of seeds, half a cup of boiled lentils.
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desserts. They should be consumed up to five servings per week. These are honey and chocolate, which reduce the likelihood of blood clots. The composition of one serving includes two pieces of dark chocolate, half a glass of jelly or jelly, a teaspoon of honey.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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