How To Reduce Blood Pressure Diet – 6-8 servings of whole grains per day 4-5 servings of vegetables per day 4-5 servings of fruit 4-5 servings of nuts, seeds and legumes 2-3 servings per day – whole milk 2-3 servings per day of fats and oils less than 6 servings of meat lean, fish or poultry; Less than 5 servings of sweets per week
You can fight high blood pressure by adopting the DASH (Dietary Approaches to Stop Hypertension) eating plan.
These include a first heart attack: about 7 out of 10 people who have had a first heart attack have high blood pressure. First stroke: About 8 out of 10 people who have had their first stroke suffer from high blood pressure. Chronic (long-term) heart failure: About 7 out of 10 people with chronic heart failure have high blood pressure. Kidney disease is also a major risk factor for high blood pressure.
With these dangerous health conditions that can be caused by high blood pressure, you can take steps to prevent or control high blood pressure and its complications.
You can fight high blood pressure by adopting the DASH (Dietary Approaches to Stop Hypertension) eating plan!
This program, used in conjunction with other lifestyle changes, can help you prevent and control your blood pressure and lower your “bad” LDL cholesterol. The DASH program includes vegetables, fruits, grains, low-fat milk, fish, chicken, beans, nuts and fruits. It is low in saturated fat, total fat and cholesterol. It is lower in fatty meat, red meat, whole milk, sweets, sugary drinks and sodium.
Eat: vegetables, fruits, whole grains, fat-free or low-fat newspapers, fish, poultry, beans, nuts and seeds, vegetable oils. Limit: fatty meat, fatty milk, sweet drinks, sweets, sodium consumption.
Following the DASH eating plan also includes making healthy choices in preparing foods with less salt and sodium. The 2015-2020 Dietary Guidelines for Americans recommends consuming less than 2,300 milligrams (mg) of sodium per day as part of a healthy diet. Most adults consume too much sodium, averaging more than 3,400 mg per day.
Because it’s rich in fruits and vegetables that are naturally lower in sodium, the DASH eating plan makes it easy to eat less salt and sodium.
Canned soups and soups served in restaurants can provide high amounts of sodium. Processed tomato products and salad dressings often contain salt and other sodium-rich ingredients. Snack foods such as chips, crackers and pretzels contain several hundred milligrams of sodium per serving. In fact, processed foods make up the majority of our salt and sodium intake.
These include medications. Look for those with less than 140 mg per serving. Pay attention to how many milligrams of sodium are in each serving and how many servings are in the package. Foods with 35 mg or less per serving are very low in sodium. Foods with 140 mg or less per serving are low in sodium.
If you already have high blood pressure and are not following the DASH eating plan, take steps to learn more about it and give it a try. For information on salt, sodium and potassium and salt substitutes, click here or call me at the Miller County Extension office at 870-779-3609.
The taste of this salt is similar to commercial salt, only you make it yourself and save money. It’s very easy and you might like it like a commercial product.
Mix all the ingredients in a small jar with a shaker lid. Use it to flavor cooked fish, chicken, cooked vegetables, soups and stews, or leave it on the table to use separately. Yield: a third of a cup. A white circle with a black border showing a chevron upwards. It says “Click here to return to the top of the page”.
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How the DASH Diet Can Help You Lose Weight, Lower Blood Pressure, and Reduce Your Risk of Heart Disease
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This article was reviewed by Samantha Cassetti, MS, RD, a medical and health nutritionist with a private practice based in New York City.
Our stories are vetted by medical professionals so you get accurate and helpful information about your health and well-being. Visit our medical review board for more information.
The DASH diet, an acronym for Dietary Approaches to Stop Hypertension, is exactly what its name suggests: an eating plan designed to lower or control high blood pressure.
Since its development in the early 1990s, the DASH diet has been endorsed by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce the risk of hypertension and heart disease in humans.
Today, nutritionists say the DASH diet is one of the healthiest and most sustainable diets. Although it’s aimed at people trying to lower their blood pressure, it offers a flexible diet that focuses on the basics of healthy eating – so almost anyone can follow it.
Note: There are no food groups that restrict the DASH diet. Instead, the DASH diet emphasizes heart-healthy foods and sensible portions and moderates foods high in fat and salt.
The DASH diet provides recommended daily and weekly amounts of these food groups. These free serving guidelines are what make the diet sustainable and flexible, allowing each person to choose their own meal plan.
The DASH eating plan encourages followers to choose healthy food sources that help manage blood pressure. In contrast, the meal plan limits:
Because excessive sodium intake is associated with increased blood pressure, monitoring sodium intake is important for the DASH diet. Depending on your health needs, there are two different ways to follow the DASH diet when it comes to sodium:
“For too long, we’ve only focused on reducing sodium,” says Lisa Sassoon, a registered dietitian and clinical professor of nutrition and nutrition at New York University. “Today we know that including additional minerals found in plant foods is beneficial and very beneficial.”
Therefore, the DASH diet is built around nutrient-dense, low-sodium foods, such as fruits, vegetables, and whole grains, with an emphasis on balancing foods with healthy fats, such as polyunsaturated and monounsaturated fats.
Note: Specifically, the DASH diet emphasizes eating foods high in potassium, magnesium, calcium, and fiber, in addition to monitoring sodium levels.
Following this logic, the DASH diet targets the sources of coronary heart disease and high cholesterol by increasing the amount of high-fat foods in your diet such as eggs and other dairy products.
Over the years, a wide variety of studies linking low blood pressure and the DASH diet have shown how the diet has a significant impact on heart health and blood pressure readings.
A 2017 study published in the Journal of the American College of Cardiology looked at 412 participants with hypertension or stage 1 hypertension—and found that lower salt intake was directly associated with lower blood pressure.
The study found that participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days had a greater reduction in their systolic blood pressure than participants who ate the standard American diet.
What’s more, the higher a person’s systolic blood pressure at the start of the study, the greater the improvement they saw following the low-sodium DASH diet.
For example, in people whose initial systolic blood pressure was above 150 mm Hg, it dropped to 15.54 mm Hg, while in people whose initial systolic blood pressure was lower than 130 mm Hg, it dropped to -2.07 mm Hg.
A 2014 review in the journal Nutrition, Metabolism & Disease found that the DASH diet is also associated with lower diastolic and systolic blood pressure.
And while those two studies didn’t examine the diet’s long-term effects on blood pressure, a 2014 study published in the American Journal of Hypertension found that a structured DASH diet for 16 weeks was associated with lower systolic blood pressure for the next eight years. Related. months
What’s more, a 2018 study published in the Journal of 1,409 participants between the ages of 24 and 28 found that the DASH diet can also improve a person’s cardiovascular health, as it is associated with higher levels of HDL cholesterol and a lower heart rate. Wave speed, a measure of human vascular health.
Cardiovascular health was even better for people who followed the DASH diet
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