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 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.
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.
The DASH Eating Plan is so effective, it is recommended by: - The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services) - The American Heart Association (AHA) - 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 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.
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.
The DASH Eating Plan is so effective, it is recommended by: - The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services) - The American Heart Association (AHA) - 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%.
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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.