Healthy Eating Recipes and Habits to Lower High Blood Pressure

A person's diet is an amazing thing. Many people underestimate the power that healthy food choices can make on a broad range of physical conditions including: being overweight, insomnia, acid reflux and high blood pressure. While some people might know that diet can lower high blood pressure, they lack the specific knowledge of what food choices and diet structures can help to lower their high blood pressure.

While there are many different plans and methods to eating healthy, one popular eating plan is the DASH plan which was developed by a coalition of federal health agencies. DASH stands for Dietary Approaches to Stop Hypertension. DASH is more of a lifestyle than it is a diet plan, and it is recommended by several agencies and physicians including The National Heart, Lung, and Blood Institute and The American Heart Association. The DASH plan is also the basis of new USDA meal plan "My Pyramid."

Eating to Lower High Blood Pressure - DASH Plan Basics:

By choosing healthy eating habits, you can dramatically lower high blood pressure. In fact, the American Heart Association states that a plan like DASH can lower high blood pressure in as little as 14 days. Health food choices can also make your body more responsive to high blood pressure medications.

So, what are the basics of the DASH plan? The DASH plan recommends the following dietary choices:
7-8 daily servings of grain and grain products (whole grains are preferred).
4-5 daily servings of vegetables.
4-5 daily servings of fruit.
2-3 daily servings of low-fat or fat-free dairy.
2 or less daily servings of lean meat, poultry, and fish.
4-5 weekly servings of nuts, seeds, and dry beans.
2-3 daily servings of healthy fats or oils (olive oil, low-fat salad dressings etc)
5 weekly serving of sweets.

The DASH plan, also includes a guideline for a 2000 calorie diet for most adults. If your caloric needs are greater or less than 2000, the servings should be adjusted accordingly. Your diet should also include 1,500 milligrams or less of sodium (salt) per day.

Eating to Lower High Blood Pressure - Living with the DASH plan: