When your blood pressure level is above normal, then it is high time that you followed a DASH diet. It is Dietary Approaches to Stop Hypertension. DASH diet is proving to lower high blood pressure levels. Results are sometimes seen within weeks. Restrict sodium and this will help to improve the results. This diet not only is rich in important nutrients and fiber but also includes foods that contain far more electrolytes, potassium, calcium, and magnesium. 

Here is the dietary recommendation:

1. Choose modest amounts of protein like preferably fish, poultry, or soy products.

2. Reduce saturated fat but include calcium-rich dairy products.

3. Whole grains over white flour or pasta products will be good choice.

4. Choose fresh fruits and vegetables every day.
 
5. Include nuts and seeds like fried beans or peas daily. When choosing fats, select    monounsaturated oils, such as olive or canola oils.

Apart from your doctor’s advice, following DASH diet helps to control your high blood pressure.

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An extra pinch of salt in your food makes you sweat a lot and probably faint. This shows that you are salt-sensitive. About half of people with hypertension have blood pressure that considerably reacts to salt.

Some restrictions can help you from not being labeled as salt- sensitive.

A. Forget about your salt-shaker. Never add salt at the table. Processed foods are heavily loaded with salt, which is dangerous at this stage of hypertension.

B. Avoid eating snacks such as chips, pickles, salted peanuts, which are generally laden with salt. Even the processed food that doesn’t taste salty may contain a good amount of sodium.

C. Look for low-sodium brands. If you eat sodium enriched lunch such as salty ham sandwich and chips, compliment your food with potassium rich banana or a glass of orange juice which can help balance the sodium.

D. Try not cooking with salt. Sounds odd? Then add salt at the end of the cooking process.

It is necessary to stay away from salt because, people who are salt-sensitive are at a higher risk of death if they have too much of salt.

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