foods and fruits that help fight hypertension

The American Heart
Association recommends
the DASH diet for lowering
blood pressure.
By reducing your sodium,
red meats and sweets
intake and increasing
certain healthy foods in
your diet, you can fight
hypertension (also known
as high blood pressure)
and heart disease. Dietary
changes can lower your
blood pressure, thus
promoting heart health.
1. Whole Grains
According to the
Dietary
Approaches to
Stop
Hypertension
(DASH) diet, you
should consume
seven to eight
servings of grains
a day (in a 2,000
calorie diet), with
at least three
servings coming
from whole
grains. These are
usually high in
fiber, which is
also good for
your heart. The
American Heart
Association is
among the
medical
organizations
that recommend
the DASH diet.
2. Fruits and
Vegetables
The average
American eats
two to three
servings of fruits
and vegetables
(combined) a day,
but the DASH diet
recommends
eight to 10
servings split
between fruits
and vegetables.
Fruits and
vegetables are
high in vitamins,
minerals and
soluble fiber,
which can lower
your cholesterol,
making for a
healthier heart,
according to the
Mayo Clinic
website.
3. Dairy
You should
consume two to
three servings of
low-fat or nonfat
dairy products a
day under the
DASH diet. Skim
milk, fat-free or
low-fat yogurt
and cheese, and
egg whites or egg
substitutes are all
smart choices for
heart-healthy
dairy, according
to the Mayo Clinic.
4. Lean Meats
The DASH diet de-
emphasizes red
meat, instead
focusing on fish
and poultry to
make up the daily
two or less
servings of meat
in your diet.
5. Legumes, Seeds
and Nuts
Seeds, nuts and
legumes are high
in protein,
substituting well
for the red meats
you will be
cutting out of
your diet. Four to
five servings of
these foods
should be eaten
per week.
Tips & Warnings
References
American Heart
Association: The D.A.S.H.
(Dietary Approaches to
Stop Hypertension)
Eating Plan
The DASH Diet Eating
Plan
Mayo Clinic: Heart-
healthy Diet: 7 Steps to
Prevent Heart Disease