![]() The DASH eating plan, in combination with a sodium restricted diet (1500mg/day), can produce even greater results in lowering blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. However, diet and lifestyle changes can significantly reduce blood pressure. Often, hypertension, a chronic disease, is treated with prescription medications. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness. Approximately 1 in 3 American adults have hypertension. Hypertensionis a clinical term used for high blood pressure. The DASH eating plan has been shown to be effective for the prevention and management of hypertension. The DASH diet is rich in magnesium, potassium and calcium, which are protective against high blood pressure. It also recommends limiting sugary beverages, sweets, sodium, and red meats. This plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It has been shown to be effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease. The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. Compared to the typical American diet, the DASH eating plan is lower in saturated fat, cholesterol, and total fat and higher in potassium, magnesium, calcium, fiber, and protein.It focuses on consuming low-fat and fat-free dairy products, along with nuts, seeds, beans, and limited amounts of lean meats, poultry, and fish. ![]() The DASH eating plan is rich in fruits, vegetables, and whole grains.DASH stands for Dietary Approaches to Stop Hypertension.
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