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The Benefits Of A Healthy Diet In Controlling Blood Pressure

Mar 28th 2014 at 10:57 PM

Good choices

  • Fruits and vegetables
  • Fish
  • Nut
  • Low-fat dairy products
  • Potassium-rich foods
  • Options risky
  • Salt and salty foods
  • Processed meats and salted
  • Saturated fat and trans
  • Foods and sugary drinks


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Almost half of adults in the United States, and 80% of those over the age of 50 years, have high blood pressure have enough to put them at risk of heart disease and stroke. Healthy blood pressure is 120/80 millimeters of mercury (mm Hg) or less. The higher the blood pressure, the greater the risk

Diet has a significant effect on blood pressure. In particular, the consumption of salt plays a role, as well as obesity. Americans eat far more salt than they should, more that comes from processed foods instead of canned foods at home.

Every day, deals with the average American about ½ 1 tablespoon (8,500 mg) of salt - which translates to about 3,400 mg of sodium. This is 50% higher than the maximum of 5700 mg of salt (2,300 mg of sodium), who advises him the federal Dietary Guidelines for Americans, and twice as much as recommended by the American Heart Association (3800 mg of salt, or 1,500 mg of sodium ) for those over the age of 40 or who have high blood pressure by reducing the separation, heart disease, kidney problems, or diabetes. Research shows that the sodium in salt can raise blood pressure in many people and suggests that reducing salt intake may help to compensate for the natural rise in blood pressure that occurs with age.

This can be achieved and follow a low-salt diet by eating more fruits and unprocessed vegetables and grains. A healthy diet, and the benefits of a healthy diet to reduce blood pressure enough, many people with high simple they can try to modify the diet (along with other lifestyle changes), rather than blood pressure medications . If you are taking blood pressure medications already, you can healthy eating to reduce the dose or number of medications you take. Diet DASH (see "food plans and the benefits of healthy food," below) is a diet that seeks to reduce high blood pressure. One reason makes the DASH diet and related style DASH effective is that it is rich in potassium , a mineral famous reducing blood pressure. Potassium is found in many fruits and vegetables, including bananas, melons, and avocados. Reducing salt intake enhances the impact.

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