Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesn’t seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure. Salt certainly plays a role. But there is far more to a blood pressure—friendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure. There isn’t a single “magic” food in this list. Instead, it’s the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension DASH diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension high blood pressure and those headed in that direction.
Food and Drug Administration. Clinical Guidelines Clinical Guidelines. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Blood pressure in the diagnosis and treatment of hypertension. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Fruit, vegetables and heart health Fruit, vegetables and heart health. Sodium and food sources.
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Show more related content. Choose a degree. NOTE: All fields required unless indicated as optional. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. The foods at the core of the DASH diet are naturally low in sodium. Kratom for opioid withdrawal L-arginine: Does it lower blood pressure?