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Nutritional Strategies to Stop Hypertension

Nutrient	Recommendation	Diet Sources
Potassium	3500mg/day	Oranges, cantaloupe, vegetables, nuts, low-fat dairy products
Calcium	1200 - 1500 mg/day	Diary products, dried beans, broccoli
Magnesium	500 mg/day	Nuts, fish, whole grain breads, cereals
Sodium	Less than 2400 mg/day	Avoid processed foods, use peppers, lemon juice to enhance flavor
High Fiber	20 - 30 grams daily	Whole grains, nuts, legumes
Fruits and vegetables	5 - 8 servings daily	Strawberries, grapefruit, spinach, kale

Also limit fat/calorie/caffeine intake, exercise regularly and quit smoking.

Approximately 50 million Americans have Hypertension and about one-third are unaware of it. Less than a quarter are on adequate therapy. Implementing dietary/ nutrition changes are of paramount importance to combat this leading cause of heart disease and stroke.

Studies have revealed a disappointing downward trend in terms of awareness, treatment and control of hypertension.

We have attempted to simplify nutritional strategies (adapted from DASH) useful in preventing the development of hypertension and to assist in it's management.

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