How to Eat to Lower Blood Pressure

We used to think simply eating less salt was the best dietary approach to control blood pressure. Now we know there is a lot more to it. Changing to a plant-based diet can significantly lower blood pressure in just two weeks.

Instructions

1

Choose seven to eight servings of grains a day. Use whole-grain products most of the time - they have more fiber, vitamins and minerals than refined grains. Try whole wheat bread, brown rice, whole grain crackers, oatmeal and other whole-grain cereals.

2

Enjoy four to five servings of fruit per day. Oranges, bananas and other fruits are great sources of magnesium, potassium and fiber.

3

Increase your vegetable intake to four to five servings a day. Veggies like broccoli and sweet potatoes are also rich in magnesium, potassium and fiber.

4

Choose two to three servings a day of low-fat or non-fat dairy products such as milk, yogurt and cheese.

5

Eat nuts, legumes (beans), and seeds four to five times a week. These are excellent sources of protein, as well as many minerals.

6

Cut your meat, poultry and fish consumption down to two 3-ounce servings per day. This cuts down on saturated fat.

7

Limit high-fat sweets, fats and oils and sodium.