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Reduce Hypertension With The Dash Diet 

 Luglio 28, 2020

By  Ann Claire

If you currently have hypertension or hypertension, you should consider the DASH diet.  DASH stands for Diet Approaches to Stop Hypertension.  The goal of this diet is, of course, to help lower blood pressure by eating foods rich in calcium, magnesium, and potassium.  Before deciding whether you want to start a DASH diet, you should talk to your doctor to make sure it is right for you.  Plus, your doctor can help you make the right decisions for your DASH diet to succeed.

 As stated above, for the diet to be effective, you must eat foods rich in calcium, magnesium, and potassium.  Examples of foods rich in these three nutrients are fruits, vegetables, nuts, and low-fat dairy products.  It should be noted that consuming pills and supplements rather than following the DASH diet will not be helpful in reducing or preventing hypertension.

 In addition to eating plenty of fruits and vegetables, you may want to increase your intake of whole foods and reduce the amount of sodium in your diet.  You could also include fish and poultry in your diet.  It is best to consult your doctor to determine what would be the correct amount for you.

Hypertension Diets - Easy Ways to Eat High Blood Pressure Away

Hypertensive diets are commonly used to lower high blood pressure.  Foods to enrich blood pressure are recommended nutrient-rich foods, primarily calcium, potassium, magnesium, protein and fiber.  The reduction of sodium and salt based foods is generally included in all diets for high blood pressure.

 The key to high blood pressure diets are low-fat foods and lean meats, to stop additional weight gain and / or lose extra pounds and eat cereals, vegetables, fruits and proteins to get the right ones  minerals and nutrients needed in the daily diet.  The DASH nutritional diet for hypertension is the most effective way to reduce it or prevent hypertension from developing.

Recommended to eat:

  •  Whole grains: rich in fiber and an important source of energy
  •  Vegetables: high in magnesium, potassium and fiber
  •  Fruit: rich in magnesium, potassium, fiber and calcium
  •  Low fat content - Fat free dairy products - Rich in calcium and protein
  •  Lean meats and fish: rich in protein and magnesium
  •  Fats and oils: use as little as possible
  •  Sweets and foods high in sugar: they must be low in fat

 The idea behind hypertension diets is to control the amount of salt and sodium, increasing minerals such as calcium, magnesium and potassium in the diet, highlighting whole grains, fruits and vegetables, as well as incorporating low-fat dairy products.  fats and meat products in the diet.  Hypertensive diets have been shown to work quickly and effectively, often showing changes in blood pressure in less than two weeks.

 The DASH nutritional diet for high blood pressure has been developed by the National Heart, Lung, and Blood Institute as a safe and effective diet for lowering blood pressure.  The DASH diet (dietary approaches to stop hypertension) is a highly approved diet plan to control and possibly eliminate hypertension. With proper nutrition and diet plan the Dash diet will help improve your health and reduce the risk of hypertension.

Tips For Following the DASH Hypertension Diet

For years, the DASH diet for high blood pressure has been the most recommended diet for people suffering from hypertension.  It has been extensively studied by numerous scientists and organizations, especially by the National Institutes of Health.  Rather than following a simple reduction in sodium, the DASH diet for high blood pressure takes a step forward that provides a low-calorie, healthy, and nutritious diet that is rich in vitamins, minerals, and fiber.

 However, it can be difficult to make the necessary adjustments to follow the DASH diet after a life without such restrictions.  Here are five tips to help you follow this plan in your daily life.

Herbs and spices: Just because you're limiting your salt intake doesn't mean your food should be tasteless and tasteless.  Consider adding a variety of herbs and spices to your food to enhance the taste without adding more sodium.  Herbs and spices have very few calories and an intense flavor.  Prepare your herb and spice blends to use as a massage, to add to soups, and to work on your favorite recipes.

 Bring healthy snacks with you:  It can be very difficult to eat healthy when you are away from your kitchen.  When you're at work, the temptation to hit the nearby vending machine can be strong when you start to get hungry.  Instead, bring a bag of unsalted nuts or some other healthy snack, such as carrots or celery sticks.

 Replace your meat: Legumes are an excellent meat substitute in the DASH diet for high blood pressure.  They are salty and meaty, but without all the added fat that accompanies many cuts of meat.  They also contain a good amount of protein and fiber, which will keep you full longer after eating.

Managing Hypertension With Diet.

A healthy and safe diet is vital regardless of an individual's cardiovascular risk profile.  Many researches, including a healthy dietary approach to prevent hypertension, have provided evidence of the cardiac and vascular benefits of specific dietary guidelines.  Early regulation of dietary options can prevent and / or improve high blood pressure, high cholesterol and, consequently, other health problems.  If an increase in blood pressure could be prevented or reduced with age, many conditions could be prevented, such as hypertension, heart, vascular and kidney disease and stroke.

 Dietary restrictions:

 1) Low sodium intake: the main source of sodium in western diets are processed foods, for example, excessive quantities of salt are contained in packaged foods and foods consumed outside the home.  The DASH study evaluated the effects of different sodium intake in addition to the DASH diet and found that reducing sodium intake reduces blood pressure levels.  The average sodium intake is around 4,100 mg per day for men and 2,750 mg per day for women, 75% of which comes from processed foods.

 2) Alcohol: Intake of alcohol should be reduced to no more than 1.2 oz (32 ml) of ethanol, this is equal to two drinks per day for most men and no more than 0.6 ounces of ethanol (a drink) a day.  for women and lighter people.  A single drink equals 12 ounces of beer, 5 ounces of wine or 1.6 ounces of liqueur at 85 trials.

 3) Caffeine: caffeine can cause hypertension;  however, this effect is generally temporary.  Moderate caffeine intake per day does not significantly increase blood pressure.

 4) Alcohol: Alcohol intake should be limited to no more than 1 oz (30 ml) of ethanol, the equivalent of two drinks per day for most men and no more than 0.5 ounces of ethanol (  a drink) a day.  for women and lighter people.  A single drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liqueur at 80 trials.

Ann Claire


Ann Claire is a cookbook writer, wife, and mother of two. With the two pregnancies, she gained 25 kg. Still, at the end of the second pregnancy, she decided to change her life, approaching 2 of her greatest passions: cooking and spirituality. Her mission is to spread the idea that healthy eating is a rich and full of flavors experience; she also wants to remember that a healthy diet gives incredible energy by reviving a second youth.
In her spare time, Ann loves walking in nature and practicing the ancient oriental art of Qi gong, a practice that teaches how to listen and channel the energies that naturally flow into the body.

Ann Claire

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