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Nutrition choices: Choose and prepare foods with little or no added salt. Eat lots of vegetables and fruits. Choose whole grain foods every day. Eat more beans, peas, and lentils. Use heart healthy fats every day. Limit saturated fats.
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How can I lower my blood pressure? You can lower your blood pressure by making 2 important changes in your diet: 1. Eating less salt or sodium 2. Following the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. There is more about the DASH diet later in this handout. 1. Eating Less Salt or Sodium
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• Eat a heart-healthy diet that includes vegetables, fruits, whole grains, low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts. Limit sodium, sweets, saturated fats, sugar sweetened beverages and red and processed meats. • Be more physically active. • Don’t smoke and avoid secondhand smoke.
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- What Are The Benefits of Heart-Healthy Eating?
- Get Quality Nutrition from Healthy Food Sources
- Read The Labels.
- Look For The Heart-Check Mark.
- The Dash Eating Plan
- Access to Healthy Foods
Eating a heart-healthy diet is important to help manage your blood pressure and reduce your risk of heart attack, stroke and other health threats.
Try to eat a diet that's rich in:
1. Fruits 2. Vegetables 3. Whole grains 4. Low-fat dairy products 5. Skinless poultry and fish 6. Nuts and legumes 7. Non-tropical vegetable oils
Limit:
1. Saturated and trans fats 2. Alcoholic beverages 3. Sodium, or salt 4. Fatty and processed meats 5. Items with added sugar such as sugar-sweetened beverages Be sure to work with the “chefs” in your household and plan for any dietary changes. When cooking at home, try heart-healthy recipes. When dining out, look for healthy options.
When you read food labels, you can choose foods more wisely. Avoid foods that have saturated fat. These fats can raise your cholesterol. Eating foods high in sodium (salt)can increase blood pressure. Get the fact sheet on understanding nutrition labels: English (PDF) | Spanish (PDF)
It can be hard to know what is healthy at the grocery store. To make it easier, the American Heart Association created the Heart-Check mark. Products with this symbol meet the AHA criteria for a single serving for healthy people over age 2 for: 1. Saturated fat 2. Trans fat 3. Sodium, or salt 4. Other nutritional requirements Learn more about the H...
The DASH eating plan is designed to help you manage blood pressure. DASH means Dietary Approaches to Stop Hypertension. It focuses on healthy food sources and also limits: 1. Red meat 2. Sodium (salt) 3. Sweets, added sugars and sugary beverages The DASH eating plan(link opens in new window)is easy to follow, delicious and varied. It is proven to h...
If buying affordable, nutritious food in your neighborhood is challenging, consider: 1. Canned, dried or frozen fruits and vegetables. They are just as healthy as fresh ones and don't spoil as easily. 2. Low-sodium, reduced-sodium or no-salt-added canned vegetables 3. Frozen vegetables that aren't seasoned or in sauces 4. Canned fruit in water, wit...
High blood pressure is a big risk factor for heart disease. It's also a risk factor for stroke. In the U.S., 73 percent of people with type 2 diabetes are thought to have high blood pressure. One sure way to lower blood pressure is to eat foods low in sodium. You may have heard about the DASH study.
Healthy eating patterns are associated with a reduced risk of cardiovascular disease and hypertension.1,2 In the text that follows, the reader will find summaries of several sets of evidence-based recommendations for managing their cardiovascular health through dietary changes.
People also ask
Can a DASH diet lower systolic blood pressure?
What should I eat if I have high blood pressure?
Can a dah diet lower blood pressure?
Can a low sodium diet lower blood pressure?
How can high blood pressure be treated?
How do dietary approaches to Stop Hypertension (DASH) work?
The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan proven to reduce cholesterol and blood pressure. Research shows that, if you have high blood pressure, following the DASH diet can lower your systolic blood pressure by as much as 11 points. Now that is a recipe for better health!
