Please, subscribe Ayurved care channel and press the bell icon for more updates. Hello friends, welcome to ayurved care channel. Today, in this video we will see high blood pressure lowering dietary tips. Hypertension is a state of abnormally high blood pressure caused mainly due to environmental factors like sedentary lifestyle, excessive salt consumption, high blood cholesterol, and poor dietary habits. early hypertension does not lead to any noticeable symptoms, so you need to constantly monitor your systolic and diastolic levels especially if you are above thirty five years . Unmanaged hypertension can lead to heart diseases or stroke. According to WHO (world health organization) that the surge in processed food industry has impacted the amount of salt consumption in diets worldwide, playing a crucial role in causing hypertension. so we have detecting many hypertensive patients nowadays So, We bring you the right guide to maintain hypertension through right dietary intervention in the form of DASH which stands for Dietary Approaches to Stop Hypertension. DASH diet is an eating plan that is based on research studies Many studies have found out that DASH effectively lowers blood pressure and reduces blood cholesterol levels. Let’s see what are the daily guidelines to follow with DASH diet 1. Limit sodium intake to 1500mg per day Sodium chloride is not all bad. It is an important electrolyte that is involved in many vital body functions. Although, it is present in many food sources but the majority of dietary sodium comes from the cooking salt. Your daily consumption of salt should be around half teaspoon per day if you already suffer from hypertension. The best way to avoid excessive salt consumption is by preparing food at your home and avoiding processed or junk foods. If you buy grocery items like snacks or ready-to-eat meals then always check for the food label listed for sodium. If the label says 20% or more Daily Value of sodium, keep it back at the grocery shelf. Potassium is also an important electrolyte within the body, it can effectively counter high sodium levels, thereby managing high blood pressure effectively. The recommended daily intake of potassium is around 1600 mg – 4000mg per day. To reap maximum benefits of potassium in your diet, you eat lots of fruits and vegetables on a daily basis. Bananas are an excellent source of dietary potassium, and are easily available all year round Other foods which are rich in Potassium include- broccoli, oranges, celery, avocados, and mushrooms. Magnesium is also an important mineral and it can effectively lower down the levels of systolic blood pressure The recommended daily allowance of magnesium is 300-400 mg per day. The foods that boasts high levels of magnesium are- wheat germ, beans, spinach, almonds. Caffeine can lead to a short but sudden spike in your blood pressure levels. This is mainly because caffeine blocks a hormone that is required to keep the arteries in a dilated condition. so your blood pressure can trigger to high. You should limit your caffeine intake to less than 200 mg per day and completely avoid caffeine consumption right before physical activities such as walking or performing any other exercises. Hypertension is also known as the silent killer. unless and until it is not controlled by medicine and right diet in this way, you can control your hypertension with DASH diet along with anti hypertensive medicines for more information on this topic please consult you physician and nutritionist. thank you for watching…. please subscribe us..