Hypertension is defined as having blood pressure greater or equal to 140/90 on 3 or more visits to the doctor.
To combat this problem it is very important to exercise while keeping track of your heart rate as well as eating what is called the DASH diet. This includes a diet high in fruits and vegetables with decreased dairy products and saturated fats. If you follow this plan, you will see not only great results in our cholesterol level and blood pressure, but will probably lose some inches too!
Here is a list of what is recommended by DASHdiet.org:
|Type of food||Number of servings for 1600 – 3100 Calorie diets||Servings on a 2000 Calorie diet|
|Grains and grain products
(include at least 3 whole grain foods each day)
|6 – 12||7 – 8|
|Fruits||4 – 6||4 – 5|
|Vegetables||4 – 6||4 – 5|
|Low fat or non fat dairy foods||2 – 4||2 – 3|
|Lean meats, fish, poultry||1.5 – 2.5||2 or less|
|Nuts, seeds, and legumes||3 – 6 per week||4 – 5 per week|
|Fats and sweets||2 – 4||limited|