Food List For High Blood Pressure
High blood pressure, or hypertension, is a condition that occurs when too much blood is flowing through the arteries. An unhealthy diet and lifestyle puts one at heightened risk for a variety of serious diseases, including heart disease, heart attack and stroke. Adapting a heart-healthy diet that includes a variety of nutritious foods can help treat and prevent such diseases.
Fruits and Vegetables
Fruits and vegetables provide a number of helpful nutrients, including vitamins, water and fiber. Regular consumption of fruits and vegetables has been associated with positive heart health and healthy blood pressure management. Those who consume produce regularly also tend to eat fewer unhealthy foods, such as sugary sweets and fried foods, all of which can worsen arterial health. The Harvard School of Public Health recommends at least nine servings or 4 1/2 cups of fruits and vegetables daily for optimum heart health. It is recommended to incorporate a variety of fresh fruits and vegetables into your dietary regimen for best nutritional and blood pressure benefits.
Whole Grains
Whole grain carbohydrates, such as those found in whole grain breads, cereals, pasta and rice, provide an assortment of nutrients, including fiber. The U.S. Department of Health and Human Services recommends six to eight servings of complex carbohydrates as part of a heart-healthy diet. One serving is equal to one slice of bread, 1 oz. dry cereal or 1/2 cup cooked pasta, rice or hot cereal. Incorporate one to two servings of whole grains into your meals regularly and choose whole grain products over processed carbohydrates such as white bread, sugary cereals and commercially prepared desserts most often.
Fatty Fish
The American Heart Association recommends intake of fatty fish, such as salmon, tuna, herring, sardines or mackerel, twice per week for those at risk or suffering from high blood pressure or related diseases. One serving of fish is equivalent to 3 oz. or roughly the size of a deck of cards. It is a good idea to grill, bake or poach fish rather than deep frying and use modest amounts of plant-based oils, such as olive or canola, for cooking. These plant-based oils support heart health while saturated fats found in lard and butter can increase risk for disease. Other foods, such as walnuts, flax seeds and canola oil contain an acid that can be converted into Omega-3s, so if you do not consume fish, incorporate these foods into your heart-healthy dietary lifestyle.
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