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Lower Blood Pressure with Exercise and Diet 

How to lower blood pressure & cholesterol - Heart Health Made Easy
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Tags:  dash diet  diet tips  lose weight  reduce hypertension  lower blood pressure  reduce high blood pressure  high blood pressure diet 
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Published:  January 10, 2012
 
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Slide 1: ==== ==== How to lower blood pressure & cholesterol - Heart Health Made Easy http://t.co/q290Peve ==== ==== Of course you know that a diet that depends on eating food that is either delivered by the pizza guy or by the drive through attendant is not going to help you lose weight or get your blood pressure and cholesterol under control. But other food choice can help reduce both high blood pressure and high cholesterol. It is all about the choices you make. Some years ago a study was undertaken to determine what effect different diets had on reducing blood pressure numbers. This study is known as "DASH" (Dietary Approaches to Stop Hypertension). The results of this test showed that volunteers who faithfully followed the DASH dietary requirements enjoyed markedly lower blood pressure in a just a matter of weeks. One of the dietary regimes studied focused on restricting sodium intake to no more than 1,500 milligrams daily, which is roughly 2/3 teaspoon of normal table salt. Those who followed this program showed even more dramatic lowering of blood pressure readings. The government recommendations for daily sodium intake as defined by both the Department of Health and Human Services and the Department of Agriculture is not more than 2,300 milligrams daily but the research resulting from the DASH study indicate that individuals who are middle aged or older, anyone with hypertension, and African-Americans should keep their intake to the 1,500 milligram level. To achieve this, and other health benefits, the DASH diet is much richer in fruits, vegetables, whole grains, nuts, and other food choices that provide key nutrients like potassium, calcium, dietary fiber, protein, and magnesium. Based on a daily calorie allowance of 2,000 here are the daily DASH recommendations (number of servings are per day unless noted otherwise): Grains: 7-8 servings Vegetables: 4-5 servings Fruits: 4-5 servings Dairy products: 2-3 servings (low-fat or fat-free) Meat (lean), poultry, fish: Not more than 2 servings Nuts, seeds, legumes: 4-5 servings per week Fats, oils: -3 servings Sweets: fewer than 5 servings a week While the DASH diet is certainly much different from what most of us normally eat, it has proven to be a very effective blood pressure diet Of course, if you are suffering from either high blood pressure or high cholesterol, you should speak with your doctor or health care provider about this, and other options that may be open to you.
Slide 2: But even if you do not suffer from high cholesterol or blood pressure it is still a good idea to be sure you are receiving all the nutrients required by your body for proper operation. Adding chia seed dietary supplement to your current diet will do this nicely. Chia seed is gluten free, classified as a raw food by the FDA and is packed with many of the vital nutrients we all need including omega-3 fatty acids, antioxidants, dietary fiber, potassium, magnesium, iron and more. Please stop by and visit Chia Benefits.net and learn about alll the benefits this wonderful seed brings to any diet. Article Source: http://EzineArticles.com/?expert=Jesse_L_Moore ==== ==== How to lower blood pressure & cholesterol - Heart Health Made Easy http://t.co/q290Peve ==== ====

   
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