High blood pressure diet menu
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What you eat can have a surprisingly large impact on your blood pressure. For example, one study found a decrease in systolic blood pressure of 11 mm Hg when participants followed an eating pattern called Dietary Approaches to Stop Hypertension (DASH). The pattern is high in vegetables, fruit, reduced-fat dairy products, and whole grains, and low in fatty meats and sugary foods.
The best hypertension diet provides blood pressure-lowering nutrients such as calcium and potassium and is low in blood pressure-raising nutrients such as sodium. A good hypertension diet also helps with weight control, since excess pounds raise blood pressure.
Foods for Essential Hypertension
Dash diet recipes to help you choose the best foods for your hypertension.
| Foods Linked to Lower Blood Pressure or Risk Factors (Choose These More Often) | Foods Linked to Higher Blood Pressure or Risk Factors (Choose These Less Often) |
|---|---|
|
Vegetables, such as greens, broccoli, green beans, cauliflower, carrots, zucchini, celery, eggplant, mushrooms, tomatoes, cabbage, peppers, artichokes, onions, radishes
Fresh or unsweetened frozen fruit, such as berries, apples, pears, oranges, melon, grapes, nectarines, bananas Whole grains, such as oatmeal, whole-grain cereal, whole-wheat bread and pasta, brown rice, bulgur, and quinoa Reduced-fat dairy, such as skim milk, low-fat cheese, and fat-free yogurt Fatty fish, such as salmon and tuna Healthy fats, such as nuts, peanuts, avocados, olive oil Legumes, such as beans, peas, lentils Starchy vegetables, such as sweet potatoes, acorn squash, butternut squash |
Fried potatoes, such as French fries, hash browns, tater tots, potato chips
Other fried foods, such as fried chicken, fried fish and shrimp, doughnuts, egg rolls, samosas, mozzarella sticks, onion rings Desserts, such as cake, brownies, pudding, pie, cookies, ice cream, candy Processed meats, such as ham, turkey breast, pepperoni, bologna, sausage, hot dog Fatty meats, such as ground beef, steaks with visible fat, bacon, and ribs Butter and margarine Salty foods, such as pickles, dressings, marinades, and fast food Refined grains, such as white bread, pasta and rice, white crackers and pretzels |
Lark can coach you towards healthier food choices and weight loss to lower blood pressure. You can receive feedback on the meals you log and get suggestions for healthier choices next time. With Lark, you can stay motivated to choose well and see how you have been doing over recent days and weeks.
Support for Hypertension Management
Your own actions can greatly affect your blood pressure, and Lark Hypertension Care is there to help. Lark is available 24/7 to coach you, provide feedback, and support your healthy efforts. You may be surprised just how much control you have over your health!
Written by Natalie Stein on August 28, 2019
Exercise, Fitness & Nutrition Expert | Lark Health
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