Control Blood Pressure Naturally
Food group | Serving | Notes |
Grains | 6 to 8 a day | Whole grains, brown rice, oats, and whole-wheat pasta for fiber and nutrients. A serving is 1 slice of bread or 1/2 cup cooked cereal, rice, or pasta. |
Vegetables | 4 to 5 a day | Potassium and magnesium in vegetables (fresh or frozen) help lower blood pressure. For canned, choose low-salt, or rinse veggies to reduce sodium. A serving is 1 cup of raw leafy greens or 1/2 cup of cut raw or cooked vegetables. |
Fruits | 4 to 5 a day | Low in fat, high in fiber, full of nutrients; a serving is 1 medium-sized fruit or 1/2 cup fresh, frozen, or canned (rinse to remove sweetened syrup to cut calories). |
Low-fat dairy | 2 to 3 a day | 1 serving is 1 cup skim or 1% milk, 1 cup of low-fat yogurt, or 1 1/2 ounces reduced-fat cheese. |
Fish, poultry, lean meat | 6 or less a day | Remove skin, trim fat, and broil, poach, or roast. Choose heart-healthy salmon or tuna to lower cholesterol. A serving is 1 ounce. |
Nuts, seeds, legumes | 4 to 5 a week | Almonds, sunflower seeds, lentils, beans, and others in this group offer protein, magnesium, and potassium. High in calories, serving sizes are small: a serving is 1/3 cup of nuts, 2 tablespoons of seeds, or 1/2 cup cooked beans. Avoid salted nuts and seeds. |
| Fats and oils | 2 to 3 a day | Avoid trans fat in processed baked goods and fried foods; choose margarine and salad dressing lowest in saturated fat. A serving is 1 teaspoon soft margarine or 1 tablespoon low-fat mayo. |
| Sweets | 5 or less a week | Choose low-fat options, such as sorbets or graham crackers. If you add artificial sweeteners, use them sparingly. |
SOURCES
“DASH Diet: Healthy Eating to Lower Your Blood Pressure” by Mayo Clinic Staff, www.mayoclinic.com, 5/15/10
“High Blood Pressure and the DASH diet,” WebMD, www.webmd.com, 10/18/11