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 is composed of: Eating more fruits, vegetables, and low-fat dairy products; Decreasing foods that are higher saturated fat, cholesterol, and trans fats; Eating more whole grains, fish, poultry, and nuts; Eating less red meat (specifically processed meats) and desserts; Consuming foods high in magnesium, potassium, and calcium.
The DASH Diet - How to start
The DASH diet entails a certain amount of helpings each day from various food groups. How many portions you need are different, determined by your caloric requirements. When starting the diet, start slowly making gradual modifications. Give some thought to implementing a diet plan that allows 2,400 mg of salt daily (around 1 teaspoon). Then, after your body has aligned to the diet, further lower your salt consumption to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt eaten, together with salt in food products along with what you cook with or add while dining.
Here are some tips to help you get started on the DASH diet: Add a portion of vegetables at lunch and also at dinner; Include a helping of fruit with your meals or as a snack. Canned and dried fruits are really easy to use; Use only half your standard portion of butter, margarine, or salad dressing, and use low-fat or fat-free condiments; Drink low-fat or skim milk products whenever you would commonly use full fat or cream; Reduce beef to 6 ounces a day. Try eating a few vegetarian meals. Increase the vegetables and dry beans to your diet program; As opposed to normal snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn without any butter, and raw vegetables; Read through food labels carefully to choose products that are lower in sodium.
The DASH Diet it is highly recommended by the following health organizations: - The American Heart Association (AHA) - The Mayo Clinic - 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 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 is composed of: Eating more fruits, vegetables, and low-fat dairy products; Decreasing foods that are higher saturated fat, cholesterol, and trans fats; Eating more whole grains, fish, poultry, and nuts; Eating less red meat (specifically processed meats) and desserts; Consuming foods high in magnesium, potassium, and calcium.
The DASH Diet - How to start
The DASH diet entails a certain amount of helpings each day from various food groups. How many portions you need are different, determined by your caloric requirements. When starting the diet, start slowly making gradual modifications. Give some thought to implementing a diet plan that allows 2,400 mg of salt daily (around 1 teaspoon). Then, after your body has aligned to the diet, further lower your salt consumption to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt eaten, together with salt in food products along with what you cook with or add while dining.
Here are some tips to help you get started on the DASH diet: Add a portion of vegetables at lunch and also at dinner; Include a helping of fruit with your meals or as a snack. Canned and dried fruits are really easy to use; Use only half your standard portion of butter, margarine, or salad dressing, and use low-fat or fat-free condiments; Drink low-fat or skim milk products whenever you would commonly use full fat or cream; Reduce beef to 6 ounces a day. Try eating a few vegetarian meals. Increase the vegetables and dry beans to your diet program; As opposed to normal snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn without any butter, and raw vegetables; Read through food labels carefully to choose products that are lower in sodium.
The DASH Diet it is highly recommended by the following health organizations: - The American Heart Association (AHA) - The Mayo Clinic - 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 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%.
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Another way to lower your blood pressure is through home monitoring. You can learn more about blood pressure monitors for your home, and why this is important to start today at 3 good reasons why you need to actively monitor your blood pressure.
