DASH diet is highly effective in reducing blood pressure. It is highly recommended to people that suffer from pre-hypertension or high blood pressure (hypertension). In addition, it might also delay or prevent the problem for "healthy people".
DASH (Diet Approaches to Stop Hypertension) diet was created as a diet for reducing blood pressure. Leading health organizations like the American Heart Association, recommend this diet to people that suffer from pre-hypertension or high blood pressure (hypertension).
People that suffer from pre-hypertension are people that their blood pressure is 120-130 (systolic value) to 80-89 (diastolic value). Without a proper diet for lowering
What is DASH?
DASH is actually nutrition for lowering hypertension. The diet emphasizes the consumption of blood pressure lowering foods such as whole-grain cereals, fruits and vegetables, low-fat dairy products, fish, chicken and nuts. It provides a large amount of fiber and calcium, magnesium and potassium - minerals associated with lower blood pressure. The diet restricts consumption of red meat, high fat dairy products, sweets and sweet drinks, and low in saturated fat and sodium.
The diet main effect is reducing blood pressure, but it also affects other parameters important for heart health, such as lowering blood lipid levels and homo-cysteine. Recent studies show that the combination of hypertension reducing foods in this diet leads to a decline of blood pressure. The combination creates an effect similar to that of diuretics drugs (e.g., Fosid) - it increases the excretion of sodium in the urinary, which affects blood pressure drop.
Reducing Sodium intake
Salt is an acquired taste, and in fact most people consume more salt then their body needs. Most salt intake comes from prepared and processed food, prepared sauces, powdered soup, prepared pastries and various canned goods.
Tips to reducing Sodium:
1. Eat more fresh food and less processed foods. Most fresh foods (i.e., not processed or preserved) have low sodium content. Fresh orange, for example, contains 1 mg of sodium. Canned fruits and canned tomato juice, however, contain a higher amount.
2. Choose more low in sodium foods. If you buy all that prepared and processed food, such as soup mix, soy sauce, ketchup, use the labels to choose the food with the lower sodium content.
3. Reduced as much as possible the amount of salt in recipes. In many cases it does not affect taste of food.
4. Minimize the use of spices enriched in sodium, such as prepared salad dressings and mustard.
5. Remember pickles and olives contain the highest amount of sodium. Small pickle contains 474 mg sodium, and five green olives - 235 mg.
6. Use fresh herbs and other spices, dry food flavor enrichment. Citrus peel, citrus juices, vinegar, citrus and balsamic vinegar can enhance the taste of the salad.
7. Use salt substitutes wisely. Sometimes to get familiar taste people exaggerate the use, and then not only we did not save in sodium, but many substitutes also contain potassium, and people with kidney function disorder should not consume it excessively.
8. Remember sodium increase blood pressure, and you are looking
Potassium and calcium intake
Potassium - a diet rich in fruits and vegetables, such as DASH, contains relatively high amounts of potassium. Acquire potassium through food supply is better than using drugs for delivery due to the synergistic effect (combined effect) of the blood pressure reducing foods.
Moreover, a high supply of potassium can be harmful, people with impaired kidney function and people who consume other drugs which intervene in potassium. So those people are advised to consult a dietitian who specializes in nephrology (kidney) about the recommended potassium levels.
Calcium content - although there is not yet enough data to recommend the consumption of high levels of calcium for the purpose of prevention of blood pressure, it is clear that it is important to prevent a shortage of its supply through food. It was found that inadequate consumption of calcium is especially common in the population at high risk of hypertension.
Research on the DASH diet showed that a rich in low-fat dairy products diet is accompanied by a drop in blood pressure. In any case, the recommendation is to consume calcium through food or food additive not drugs.
Professor Frank Sacks, professor of heart and blood vessels at Harvard University and one of the leading researchers studying the DASH diet, says that if people, especially adults, will maintain this diet (with limiting sodium), the level of their blood pressure will drop down by 15 points (from 165 to 150, for example). It meets the need of a high percentage of the population.
However, even if your blood pressure levels are normal, you can still live by the principles of the DASH diet, and regulate it according to your needs. Thus, by reducing food that causes hypertension and consuming more foods that lower your blood pressure you prevent or delay the development of hypertension, obesity and heart disease and blood vessels that characterize the culture of abundance.
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