Lower Your Blood Pressure

Lower your blood pressure by eating healthy. By decreasing sodium intake and increasing the consumption of foods rich in nutrients that help to reduce blood pressure is the first step. Here are daily dietary patterns for a 2000 calorie diet.

Grains – 6 to 8 servings per day. Serving sizes: 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta or cereal

Vegetables – 4 to 5 servings per day. Serving sizes: 1 cup raw leafy vegetables, 1/2 cup cut-up raw or cooked vegetables, 1/2 cup vegetable juice

Fruits – 4 to 5 servings per day. Serving sizes: 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fruit juice, 1/2 cup fresh, frozen or canned fruit

Fat-free or low-fat milk and milk products – 2 to 3 servings per day. Serving sizes: 1 cup milk, 1 cup yogurt, 1.5 ounces cheese

Lean meat, poultry and fish – Less than 6 ounces per day

Nuts, seeds and legumes – 4 to 5 servings per week. 2 Tbsp peanut butter, 2 Tbsp or 1/2 oz seeds, 1/2 cup dry beans or peas

Fats and oils – 2 to 3 servings per day. 1 tsp soft margarine, 1 Tbsp mayonnaise, 2 Tbsp salad dressing, 1 tsp vegetable oil

Sweets, added sugar – 5 or fewer servings per week. 1 Tbsp sugar, 1 Tbsp jelly or jam, 1/2 cup sorbet, 1 cup lemonade

Keep your fork

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s