DASH Diet to prevent Hypertension

When you don't have high blood pressure yet, why wait to suffer from the complications it can bring in the future? So as early as today, practice the things I have listed below which I got from the article of Dr. Weil on Healthy Aging for Heart Health. Take time to read and think before ending up on a hospital!

• Limit caffeine intake.

• Limit alcohol intake.

• Avoid processed foods. These are the biggest sources of sodium in today's diet.

• Maintain optimal weight. Even losing a small amount of weight can lower blood pressure.  

• Relax. Meditation, yoga, breathing exercises and biofeedback can help lower blood pressure.

• Don't smoke.

• Exercise. As little as 30 minutes of moderate exercise a day, such as walking, can help lower blood pressure.

• Check your medicines. Discuss your current medications and their risks of increasing blood pressure with your doctor.

• Nutrition and Supplements

Dr. Weil also recommends the DASH diet  (Dietary Approaches to Stop Hypertension)and the nutritional measures listed below:  

• Eat eight to 10 servings of vegetables and fruit per day.

• Limit animal protein to six ounces per day.

• Limit salt intake. If you are salt sensitive or have a family history or hypertension, reducing salt to about one teaspoon a day may help control your blood pressure.

• Use garlic. It has a modest effect on blood pressure, potentially helping to relax blood vessels.

• Consume four to five servings of nuts, seeds and dry beans per week. This is equivalent to two tablespoons of nuts or seeds, or 1/2 cup cooked dried beans.

• Eat plenty of fish. Include at least three servings of fish a week, emphasizing cold-water fish such as wild Alaskan salmon, sardines and tuna, which are rich in omega-3 fatty acids. Take fish-oil supplements if you cannot get enough omega-3-rich foods.

• Take calcium and magnesium. Inadequate intake of both of these minerals has been associated with high blood pressure. Women should get between 1,000 and 1,200 mg of calcium a day from all sources, while men need no more than 500-600 mg daily from all sources and probably do not need to supplement.

• Take vitamin C. This antioxidant vitamin has been shown to lower blood pressure in people with mild to moderate hypertension.