5 Foods to Add to your Diet for Better Blood Pressure

Published April 14, 2017 by teacher dahl

fresh fruits

 

Sometimes, the hardest part of starting a healthier diet isn’t finding the willpower to change your habits, but thinking of new foods to eat. This is particularly true if your previous diet was largely made up of junk foods and snacks.
Do you need help starting on the healthy eating path? Try adding these five foods to your daily diet (in the servings recommended below) to lower your blood pressure and improve your overall health:
Fresh fruits, such as oranges, apples, bananas, watermelon, pineapples and more. Fresh fruits are packed with vitamins and minerals. If you eat canned fruit or drink fruit juice, make sure you choose a natural option that doesn’t contain any extra sugar. Consume 4-5 servings of fruit daily

 

milk
Low-fat (or no-fat) dairy products such as milk, yoghurt and cheese contain large amounts of protein and calcium. This makes them essential for muscle and bone health. Consume 2-3 servings of low-fat dairy foods daily.
Almonds, lentils, kidney beans and other legumes are wonderful sources of fibre and protein. Many nuts are also wonderful sources of healthy fats and phytochemicals – substances that prevent cardiovascular disease. Try to eat one serving of nuts or lentils daily.

lean meats
Lean meats such as chicken breast, tuna, salmon or beef steak are wonderful sources of protein and iron. If you like to consume red meat, choose cuts that contain as little fast a possible. Choose a small portion that can fit inside your palm; fill the rest of your plate with complex carbs and vegetables.

carbs
Complex carbohydrates such as brown rice, whole-wheat bread and pasta or cereal. Complex carbohydrates are a wonderful energy source that results in steady energy and alertness throughout the day. Consume about six servings of complex carbs per day; more if you’re exceptionally active.

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