What you eat impacts your odds of developing high blood pressure. Recent studies prove that blood pressure tends to be lowered by simply following the DASH (Dietary Approaches to Stop Hypertension) diet plan. This in conjunction with eating a reduced amount of salt provides the largest benefit and may even prevent the development of high blood pressure.
The DASH eating plan incorporates: Consuming more whole grains, seafood, chicken, and nuts; Minimizing foods that are high in saturated fat, cholesterol, and trans fats; Consuming more whole grain products, fish, chicken, and nuts; Minimizing less meat (specifically processed meats) and sweets; Consuming foods rich in magnesium, potassium, and calcium.
Getting started with the DASH Diet
The DASH diet calls for a specific amount of servings daily in a number of food groups but varies according to your caloric necessity. When beginning the diet plan, ease into it and make gradual changes. Look at taking on a diet plan that allows 2,400 mg of salt per day (approximately 1 teaspoon). Then, as soon as your body has adjusted to the diet, further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These volumes include all salt eaten, as well as salt in food products in addition to what you cook with or add at the table.
The following are some tools to get you started on the DASH food program: Include a helping of vegetables at lunch and also at dinner; Include a serving of fruit in your meals or as a treat; Consider using canned and dried fruits as they are really simple to use; Only use half your typical portion of butter, margarine, or salad dressing, and use low-fat or fat-free condiments. Use low-fat or skim milk and dairy products whenever you would ordinarily use whole fat versions; Restrict beef to 6 ounces each day. Mix it up by trying some vegetarian meals; Increase the vegetables and dry beans in your diet regime; As a substitute for the usual snacks like chips, eat unsalted pretzels or nuts, raisins, fat-free yogurt, unsalted popcorn without butter, and vegetables; Pick items that are low in sodium by diligently reading the food labels.
Given the effectiveness of the DASH Diet, it is highly recommended by the following organizations: - The American Heart Association (AHA) - The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services) - US guidelines for treatment of high blood pressure - The Mayo Clinic
The DASH diet not only helps lower blood pressure. A study from 2010 found that regular exercise combined with the DASH diet increased mental activity in overweight adults by 30%.
The DASH eating plan incorporates: Consuming more whole grains, seafood, chicken, and nuts; Minimizing foods that are high in saturated fat, cholesterol, and trans fats; Consuming more whole grain products, fish, chicken, and nuts; Minimizing less meat (specifically processed meats) and sweets; Consuming foods rich in magnesium, potassium, and calcium.
Getting started with the DASH Diet
The DASH diet calls for a specific amount of servings daily in a number of food groups but varies according to your caloric necessity. When beginning the diet plan, ease into it and make gradual changes. Look at taking on a diet plan that allows 2,400 mg of salt per day (approximately 1 teaspoon). Then, as soon as your body has adjusted to the diet, further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These volumes include all salt eaten, as well as salt in food products in addition to what you cook with or add at the table.
The following are some tools to get you started on the DASH food program: Include a helping of vegetables at lunch and also at dinner; Include a serving of fruit in your meals or as a treat; Consider using canned and dried fruits as they are really simple to use; Only use half your typical portion of butter, margarine, or salad dressing, and use low-fat or fat-free condiments. Use low-fat or skim milk and dairy products whenever you would ordinarily use whole fat versions; Restrict beef to 6 ounces each day. Mix it up by trying some vegetarian meals; Increase the vegetables and dry beans in your diet regime; As a substitute for the usual snacks like chips, eat unsalted pretzels or nuts, raisins, fat-free yogurt, unsalted popcorn without butter, and vegetables; Pick items that are low in sodium by diligently reading the food labels.
Given the effectiveness of the DASH Diet, it is highly recommended by the following organizations: - The American Heart Association (AHA) - The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services) - US guidelines for treatment of high blood pressure - The Mayo Clinic
The DASH diet not only helps lower blood pressure. A study from 2010 found that regular exercise combined with the DASH diet increased mental activity in overweight adults by 30%.
About the Author:
The DASH diet, combined with actively monitoring your blood pressure at home is a recipe for success. To find the top rated blood pressure machines for your home, as well as why monitoring your blood pressure is critical, please 3 good reasons why you need to actively monitor your blood pressure.
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