Hypertension Prevention Diet

Studies show that women who have waistline greater than 35 inches are prone to high blood pressure. That is why exercising and watching what food you take are important. Keeping a food diary will enable you to monitor your diet. Here are some foods based on the Dietary Approaches to Stop Hypertension (DASH) diet that you may want to consider. Experts and physicians chose this type of diet because not only it is proven to lower blood pressure, but it also aids in lowering risk of other types of diseases such as cancer, diabetes and kidney diseases. We suggest you write them down and bring the list with you when you do your grocery.

Choose Fat-free or low-fat dairy products

milk

When choosing milk or buttermilk; fat-free, low-fat, or reduced-fat milk are your best bet. Same goes for cheese and yogurt. Dairy products are major sources of calcium and protein which aids in the prevention of hypertension.

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Pick vegetables that are High in Potassium

tomatoes

Boost your potassium intake by eating vegetables such as tomatoes, broccoli, carrots, green peas, green beans, squash and sweet potatoes. Potassium is known to lessen the effects of sodium that causes high blood pressure.

Buy fruits that are potassium-friendly

peach

Instead of cakes and chocolates for desserts, opt for fruits that are rich in potassium such as grapes, oranges, strawberries, pineapples, peaches, melons, dates, bananas, tangerines, apple, apricots and mangoes. As explained above, potassium aid in the prevention of hypertension.

Go for Grains

cereal

Include food rich in fiber and energy in your diet such as brown rice, oatmeal, unsalted popcorn, pretzels, whole-wheat bread and pizza, pita bread and cereals in your diet. Notice the word “non-salted?” Cutting back on salt in your diet is also helpful, opt for herbs and spices instead to add flavor to fare.

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