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DASH Diet

DASH Diet

 

What diet is best to help lower my blood pressure?

The DASH (Dietary Approaches to Stop Hypertension) diet is low in fat and sodium, and high in fiber, calcium, potassium and magnesium.

It can help lower your blood pressure by up to14 points.

The plan allows for 2,000calories and 2,300 mg of sodium per day, so here are someguidelines tostay on the plan:

  • 4-5 servings of vegetables
  • 4-5 servings of fruit
  • 2-3 servings of low-fat or fat-free milk and milk products
  • 6-8 servings of grains
  • 6 or fewer servings of lean meats, poultry and fish
  • 2-3 servings of fats and oils
  • 4-5 servings of nuts, seedsand legumes per week
  • 5 or fewer servings 3 week of sweets and added sugar

Limit salt and foods that are high in saturated fat, trans fat and cholesterol, such as full-fat dairy products and red meats? (27)

 

What nutritional Supplements might help my heart?

Multivitamin and mineral supplements

A daily multivitamin and mineral supplement can help you get the right amount of vitamins and minerals each day, if you can’t getthem through your diet. (28)

Co-Q10 supplements

These are sometimes recommended for people who are taking statin médications fortheir heart health. (29)

Niacin

This may help some people maintain cholesterol levels that are already within a normal range. if you take cholesterol-lowering drugs, you should not take niacin unless it is recommended by your healthcare provider, as it may cause flushing or hot flashes. (30)

Fish oil capsules

Supportive, but not conclusive, research shows that the omega-3 fatty acids found in fish oil capsules may reduce your risk of heart disease. (31)

Plant stanols and sterols

When combined with a heart healthy eating plan, plant sterols and stanols may reduce your risk for heart disease. They are found in many fruits, vegetables, beans, nuts, seeds and vegetable oils, and in somemargarines, orange juice, energy bars, yogurts and supplements. (32)

 

Discuss any of these options with your healthcare provider before adding them to your heart health regimen.

Questions about which heart health products are right for you or a loved one? Your local pharmacists can help you find the best heart health products for your individual needs.

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