Lower Blood Pressure with Diet

Lower Blood Pressure with Diet

According to the Dietary Approaches to Stop Hypertension (DASH) Diet

Type of Food	Amount
One serving of a high-fiber type of rice or noodles, such as brown rice or rice noodles, is preferable.	2 scoops per meal, 3 meals a day
Vegetables: Chinese cabbage, morning glory, kale, cucumbers, tomatoes	One dish per meal
Medium-sized fruit; 1 orange, 1 guava, half a mango, 6 pieces of pineapples	Fruit per meal
Meat Fish would be best. The skin must be removed if chicken or duck. Pork must be red meat pork.	4-5 pieces per meal
Milk Low fat or yoghurt	2 boxes per day
Nuts: Peanuts, cashews, almonds, sunflower seeds, melon seeds, green peas, edamame, mung beans	One serving per day
Oil: use olive oil soybean oil sunflower oil corn oil instead of palm oil.	Refrain from fried, stir-fried, use baked, boiled or grilled foods.
Sugar: Refrain from all sweets

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