Farmers Markets to Lower Blood Pressure with the DASH Diet
This Dietary Approaches to Stop Hypertension (DASH) diet is recommend to manage high blood pressure. This diet is rich in fruits and vegetables. You need to consume between three to five servings of vegetables daily and between four to five fruits daily. That likely sounds overwhelming, but it can be effective in your efforts to lower blood pressure.
One vegetables serving is equal to 1 cup raw leafy green vegetable, ½ cup cut-up raw or cooked vegetables, or ½ cup vegetable juice.
One fruit serving is equal to 1 medium fruit, ¼ cup dried fruit, ½ cup fresh, frozen, or canned fruit, or ½ cup 100% fruit juice.
It’s the perfect time of year to adopt the DASH diet if you are struggling with high blood pressure. Many varieties of produce are in season and farmers markets are readily available.
3 Benefits of Shopping at Farmers Markets
- Farmers markets are environmentally friendly. The food is produced and sold locally, while food in grocery stores travels an average of 1500 miles before it reaches your plate.
- Produce grown for farmers markets is typically allowed to fully ripen naturally before it is harvested. Nothing is used to speed up the ripening process.
- The produce purchased at a farmers market comes straight from the garden. No processing. This equals fresh and nutrient rich food.
Tips for Shopping at Farmers Markets
Shopping at a farmers market is not the same as going to the grocery store.
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6 Habits to Lower High Blood Pressure
The second Nurses Health Study has identified six dietary habits that reduce high blood pressure in women by almost 80%.
The Nurses Health Study includes 83,882 adult women between the ages of 27 to 44 years-old. Researchers analyzed data to determine if there was a connection between a healthy lifestyle and high blood pressure prevention.
Here are the six diet and lifestyle factors researchers identified to decrease high blood pressure risk in women.
