printable blood pressure chart by age and gender

The following foods, known as the “salty six,” are major contributors to people’s daily salt intake: Sodium may be hidden in unexpected places. Most of the sodium in the American diet comes from packaged, processed food rather than what you add at the table. The AHA recommends getting no more than 2,300 mg of sodium - the equivalent of 1 teaspoon of salt - each day. Some amount of salt is important for health, but it’s easy to eat too much. This is because of how it affects fluid balance in the blood.

Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. Share on Pinterest Jeff Wasserman/Stocksy Salt or sodium It also sets a maximum intake of 2,300 mg of sodium per day.

sugary foods, such as maple syrup, candy, and jelly.

foods high in saturated fats, such as fatty meats and palm oil.

The number of servings of each food depends on your daily calorie requirements.

lean protein, such as skinless chicken or fish.

low fat dairy, such as fat-free milk and reduced fat cheese.

whole grains, such as whole wheat pasta, brown rice, and oatmeal.

legumes and seeds, such as kidney beans, lentils, and sunflower seeds.

vegetables, such as broccoli, green beans, and carrots.

fruits, such as apples, bananas, and strawberries.

Studies indicate that the diet is effective, with a 2020 research review finding that it reduced blood pressure in people with hypertension as well as in those without the condition. The diet aims to include 4,700 milligrams (mg) of potassium daily while reducing sodium, which helps lower blood pressure. DASH stands for “dietary approaches to stop hypertension” and was created in the 1990s.

One heart-healthy eating plan is the DASH diet, which the AHA recommends to help manage blood pressure.

Printable blood pressure chart by age and gender