The Monitor newspaper: Expert Amy Goodson revealed that the best diet for lowering blood pressure, called the “DASH diet” (DASH), indicating that it includes foods rich in calcium, potassium and magnesium.
She emphasized that these nutrients help lower blood pressure, as they are low in sodium, saturated fats and added sugars، This diet also includes limiting sodium intake to between 1,500 and 2,300 milligrams per day.
system encourages DASH The diet also includes eating lean protein daily (such as fish, beans, and poultry) as well as multiple servings of healthy fats throughout the week. Healthy fats can include nuts, seeds, and healthy oils.
Judson recommended in the system DASH Diet, with some specific foods and portions.
Vegetables
It is recommended to eat 4 to 5 servings of vegetables per day in this diet, as vegetables are rich in nutrients and do not contain sodium, which is a common factor in high blood pressure and thus unhealthy blood circulation.
fruits
In addition, one of the recommendations of the system DASH Diet by eating foods rich in potassium.
Some examples include fruits such as dates Medjool Valmuzaccording to what was reported by her Opportunity Eat this not that.
Goodson said the goal is to eat 4 to 5 servings per day in this eating pattern, with one serving being a medium-sized fruit, ½ cup chopped, one cup of berries, or ¼ cup of dried fruit.
Low-fat dairy
and system DASH The diet also includes calcium, as it can help lower blood pressure and improve blood circulation.
It is recommended to eat three servings of low-fat dairy products per day as they may help provide you with the calcium you need.
A serving is 1 cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese.
Whole grains
Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping the body control blood sugar levels.
The nutritional expert pointed out that the goal is to eat 6 to 8 servings of whole grains, with the meal being one slice of bread or half a cup of cooked grains such as rice.
