The amount of sodium is listed on the label. Read the nutritional facts label on every food package.Ask your doctor if you should go lower to 1,500 milligrams of sodium each day. Most people consume 2,300 milligrams of sodium through the food they eat - so it’s best to avoid adding extra salt when cooking or at the table. Aim for less than 2,300 milligrams of sodium each day (less than 1 teaspoon of salt per day).Use a food journal to write down the food, serving size, and amount of sodium. Keep track of the sodium content in the foods you eat.To lower the sodium in your diet, try these easy suggestions: Source: The National Heart Lung and Blood InstituteĪbbreviations: oz = ounce Tbsp = tablespoon tsp = teaspoonĪ lower sodium diet boosts the DASH diet’s effects by lowering your blood pressure even more. Food Groupįat-free or low-fat milk and milk products The number of servings depends on the number of calories you eat, your age, and your activity level. To follow the DASH diet you simply have to have a certain number of daily servings from various food groups. The DASH diet requires no special foods or recipes. The DASH diet is low in sodium, sugar, desserts, sweetened drinks, fats, and red and processed meats. These foods are high in nutrients such as potassium, magnesium, calcium, fiber, and protein. The DASH diet is rich in fruits, vegetables, whole grains, fish, poultry, beans, seeds, nuts, and low-fat dairy. The DASH diet is the result of this study - a diet that can significantly lower blood pressure even after just a couple of weeks. Losing weight this way will help you keep it off for good.ĭietary Approaches to Stop Hypertension (DASH) is a study by the National Institutes of Health on the effect that different food choices have on high blood pressure. A healthy weight loss is about 1 to 2 pounds per week. A food journal can help you figure out where you can cut back. Many people don’t realize how many calories they consume every day. Keep a food journal to keep track of what you eat.Moderate exercise (brisk walking, biking, swimming) can help you lose weight and lower blood pressure, strengthen your heart, and prevent diabetes. Exercise for about 30 minutes every day or on most days.Even a modest amount of weight loss may have an effect on your blood pressure. If you carry too much weight, talk to your doctor about ways to lose some of it. Don’t eat too much sodium (salt) a lower-sodium diet (less than a teaspoon a day) can result in lower blood pressure.A host of other healthy lifestyle habits can also reduce your risk: You are less likely to develop prehypertension and high blood pressure if you maintain a healthy weight. High blood pressure with diabetes or chronic kidney disease: 130/80 mmHg Reducing Your Risk High blood pressure: 140/90 mmHg and above Normal: 120/80 millimeters of mercury (mmHg) But if your blood pressure stays above the normal range most of the time, you may have prehypertension or high blood pressure. It is normal for blood pressure levels to go up and down. High blood pressure can lead to heart disease, heart failure, stroke, kidney failure, and other serious health problems. High blood pressure, or hypertension, is when the force of blood against the walls of your arteries gets too high and damages your body. If your blood pressure is too high, changing your diet and losing a little weight just might be the ticket to lowering it. Keeping your blood pressure and weight in check may reduce your risk for a host of potential health problems down the road - from diabetes to heart disease.
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