Follow this plan for a week of beginner heart-healthy recipes to lower your blood pressure and improve your health. In this 7-day high-blood pressure diet plan for beginners, we map out a week of delicious recipes tailored for beginners. We keep things super simple by repeating several breakfasts and lunches, plus kept dinner easy by choosing recipes with short ingredient lists and simple steps think one-pot recipes! The goal is to enjoy cooking more meals at home and reap the health benefits without feeling like you’re spending too much time in the kitchen. It’s difficult to say what causes high-blood pressure outright, likely there’s a few factors at play. Genetics and family history, sedentary lifestyle and a diet that’s particularly high in sodium and processed foods and low in fruits and vegetables, can all play a role in raising blood pressure. While we can’t control our genetics, we can increase our exercise and change up our diets to support a healthy heart. Aim for a brisk walk, or any other form of cardio exercise, for at least 30 minutes most days of the week to help improve your heart health and lower your blood pressure. Nutrition-wise, lowering your sodium intake, namely by reducing processed foods like frozen dinners and fast foods, can help lower blood pressure.
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The DASH diet emphasizes the right portion sizes, variety of foods and nutrients. Discover how DASH can improve your health and lower your blood pressure. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure hypertension. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, the top number of your blood pressure systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.