High Blood Pressure Diet Nutrition HealthiNation

HOST Hello and welcome to HealthiNation. I'm Sharon Richter. As a registered dietitian, many of my clients have high blood pressure or hypertension. Through diet, we can control hypertension. The DASH diet is an excellent approach to do this. I'm going to walk you through exactly what the DASH diet consists of so you can control your blood pressure. The DASH in the DASH Diet stands for Dietary Approaches to Stop Hypertension. It was developed by the National Heart, Lung and Blood Institute and has been proven to lower cholesterol, lower blood pressure and also help with insulin sensitivity. The main part of the DASH diet.

Is watching portion sizes. So lets go through some food groups to help figure out what a serving size is. Let's begin with some grains. One slice of bread is a portion. Or, you can have half a cup of rice, half a cup of pasta and that's going to be a serving of grains. Next we can think about two important nutrients, magnesium and potassium. They're going to be found in fruits and vegetables. 1 serving of a vegetable is a cup spinach one serving size of a fruit would be a medium.

Apple, orange or pear. Now, lets take a look at dairy products. What you want to be concerned about is the fat content. A whole glass of milk is going to have 8 grams of fat., 2 percent milk will have 5 grams of fat, and skim milk has less than 1 gram of fat. Each serving of dairy is about a cup a cup of yogurt, a cup of cottage cheese or a cup of milk. Chocolate milk counts too. Now, lets take a look at some protein choices. They include, fish, chicken, eggs and meat.

What you want to be careful of about is the amount of salt added to them. I'll give you an example, when you go to the deli, try to get fresh turkey as opposed to the processed, which has a lot more salt added to it. Now in terms of portion sizes, I do a trick with my hand. The palm of your hand is good for red meat, up to the first digit for chicken and your entire hand for fish. Now Now in terms of eggs, one whole egg is going to be equivalent to a serving size of protein,.

Or for the low fatlow cholesterol version, use two egg whites. That's going to be equivalent to one serving of protein. Now why don't we start talking about some fats. Fat is actually necessary in your diet it helps control your body's temperature, protects your organs and is excellent for your hair and your skin. Lets look at some different sources. Good sources are going to be nuts, seeds, peanut butter, olive oil, and avocados. They're all unsaturated types of fat. The ones you want to stay away from are saturated sources.

Such as, butter and margarine. A serving size would be about 2 tablespoons of peanut butter or 20 almonds. Again, when you're choosing the good sources such as peanut butter or nuts, try the unsalted version. Salt is going to be related to your blood pressure. This is just an introduction to the DASH Diet. You should consult with your physician or dietician to find out exactly what's going to be right for you. Keep in mind portion sizes and try to avoid added salt when possible. Thank you for being a part of HealthiNation.

High Blood Pressure Tips Treatments High Blood Pressure Diet

We talked about blood pressure, and it's affects on the arterial system. Now we want to talk about dietary approaches you can use to maintain healthy blood pressure. When talking about this, we need to keep in mind that we're working on two basic mechanisms here. The overall volume in the arterial system, and the overall resistance in that arterial system. When choosing the diet for this blood pressure, the National Heart Lung and Blood Association looked at these two basic mechanisms when they were trying to isolate dietary plans. They found.

That blood pressure was reduced with a plan of low saturated fat, low cholesterol, low total fat, a diet that was high in fruits and vegetables, low fat dairy, and there's another portion of the diet where they actually reduce sodium. This diet is called The dietary approaches to stop hypertension. Its acronym is the dash diet. As you can see here, the diet focuses on fruits and vegetables, and you want to get six to eight servings of those, you want to get around twelve servings of your grains, which is here. We have some rice,.

How To Lower Blood Pressure Quickly Quick Natural Way To Lower Your BP

Hi, my name is Usuff and I had pretty high blood pressure yesterday morning. It rose to 171113, which was pretty high for me. It was that high because I was experimenting with some B vitamins. And that experiment went disastrously wrong. In the evening my blood pressure was still high, although it had dropped a little bit to about 170100. Not good, remaining high for so long the whole day. I remembered a technique for bringing down high blood pressure quickly that I read in an ebook. And I applied the technique and I brought.

It down fairly successfully. How To Lower Blood Pressure Quickly. If you've ever lost control of your blood pressure, and it rises way too high, here's a technique you can use to bring it down quickly. This technique is taken from Virginia Sturm's ebook entitled Natural Solutions to High Blood Pressure. In this ebook Virginia explains the causes and dangers of high blood pressure. And outlines thirty natural ways to lower it. One of the ways she gives is soaking feet in hot water. When my blood pressure rose dangerously high, in desperation, I tried this technique.

And it did drop my BP down to a safer level within an hour. Much to my relief. Here's my story. One morning my BP hit the roof. It was 171113. I reacted badly to a supplement I was taking. After coming home from work my BP was still dangerously high. I needed to bring my BP down quickly. In desperation I tried Virginia Sturm's technique of my soaking my feet in warm water. I improvised and found a plastic recyling bin and emptied it. I then filled it with very warm water. As hot as my feet could tolerate.

At 8'pm, just before placing my feet in the water, I measured my BP. I used a reliable Omron BP monitor. Before soaking my feet, my BP was 16999. In other words, my BP had been high the whole day. Not good. I placed both feet in the warm water. The water was actually a bit hot. Over the next hour I watched it fall nicely, down from 16999 to 14082 in just an hour. In other words, this technique lowered my blood pressure from around 170100 to 14080 in an hour.

That's a big drop in a short time. And a huge relief. I kept soaking my feet the rest of that night. My BP did rise back up, but not as high as before. It stabilized around the 15090 mark that evening. Soaking my feet in hot water worked for me. I thank my lucky stars. I made this tutorial because others may be in a similar situation and want to know how to lower blood pressure quickly. Obviously, it's not a permanent fix. But it buys time. Time to look at more permanent solutions. Other BP lowering advice can be found in Virginia.

Sturm's ebook. If you're interested in her other ways to naturally lower BP, just go to BPGoLow. By the way, although Virginia advertises herself as an ordinary Mum, she is in fact a research scientist at the head of a university medical lab. To find her ebook, just go to BPGoLow. Or just click the link below this tutorial. Thanks for watching this tutorial on how to lower blood pressure quickly. Please note. This tutorial is not medical advice. If your BP rises dangerously high, please visit your doctor or the ER. High blood pressure is a serious medical issue.

High Blood Pressure Tips Treatments Potassium Rich Food for High Blood Pressure

Okay so now we want to talk about the potassium aspects as related to the Dash diet. What researchers also found was that using foods high in potassium actually lowered the blood pressure as well, because this was an aspect of the Dash diet. These are some fruits that are actually high in potassium. And the proposed mechanism behind how this is working is based on volume. Because the renal system, potassium is important in regulating the renal systems balance of fluids. And so what they proposed was that the diet actually replaced potassium.

For sodium, and sodium always follows water in the renal system and so when you're decreasing your sodium intake you're decreasing your retention of water. And so that was a proposed mechanism there. What I want to point out here is, again, it's not a potassium supplement, and with potassium you can actually cause serious problems by taking too much potassium. So be careful, taking fruits and vegetables in whole fruit form will not harm you. So that's a safe effective dose of potassium and don't go out and get a supplement of potassium.

High Blood Pressure Tips Treatments Calcium Rich Food for High Blood Pressure

We talked about the DASH diet being high in low fat dairy, fruits, vegetables, grains, nuts, and all these things. Now I want to look specifically at what aspects of the diet might be affecting physiology. One thing that we can deduce from this diet is that calcium component is actually important, because calcium actually helps the heart contract, so calcium is needed for the contraction and the relaxation of the heart muscle. Bok choy is high in calcium of course all your dairy products are high in calcium, as well. Those two things are.

Healthy Eating Guidelines How to Eat to Lower Blood Pressure

My name is Christine Marquette, and and I'm a registered dietitian with the Austin Regional Clinic, and I'm going to talk to you about how to eat to lower blood pressure. One of the most common methods is to use the dash diet. That stand for dietary approaches to stopping hypertension, and it was a study that was done several years ago. What they found with this group of study is that if you eat a diet that is very high in fruits in vegetables, low in saturated fat, low in sodium, very high in whole grains, that you.

Can actually have a significant decrease in blood pressure. So the basic premise behind eating this way for the majority of people the ranges that you would look for from each food group are going to be, starting with the whole grains, having between six and ten servings of whole grains, and that would be items like brown rice, whole grain bread, wheat pasta, oatmeal, high fiber cereals. Any of those choices would be very good choices for the whole grain component of your eating plan. For fruits, it is a high quantity of.

Fruit, anywhere in the range of four to seven fruits per day. For the vegetables, a very similar range from about four to seven servings of vegetables each day. The meat portion is going to be a lot less than what most people are used to. It's really only about one and a half to three servings of meat, and by serving they're talking about a three ounce portion of meat, so even if you ate three servings that would only be nine ounces of meat total for the day. And that option is going to be for a very tall person, somebody with a large.

Build who needs more calories. For the average person, they're really going to be angling more toward only two portions of meat. And then as far as the fat, you do want to limit it to primarily unsaturated fat. Things like nuts, seeds, and for cooking oil, things like olive and canola. It is also recommended that you do eat nuts at least three times a week in the amount of about a quarter cup each time that you eat them. All of these methods make sure that your body is obtaining a lot of fiber and a lot of nutrients, particularly.

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