DASH Nutrition Diet for High Blood Pressure
The DASH nutrition diet for high blood pressure was developed by the National Heart, Lung and Blood Institute as a safe and effective diet for lowering one’s blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension), is a highly endorsed diet program to follow in controlling and possibly eliminating hypertension.
Typically a doctor will recommend the DASH diet to patients with hypertension, and often to people at risk for developing hypertension. The National Heart, Lung and Blood Institute, also recommends exercise and a decrease in smoking and drinking while on the diet in order to gain the full potential of the diet’s affect.
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The basic idea behind the DASH diet is to control the amount of salt and sodium intake, increasing the minerals such as calcium, magnesium and potassium in one’s diet, highlighting whole grains, fruits, and vegetables, as well, as incorporating low-fat dairy and meat products in one’s diet. This diet has shown to work fast and effectively, often displaying changes in one’s blood pressure in as few as two weeks.
Whole Grains- High in fiber and a major source of energy 6-8 servings
What You Should Eat If You Have Hypertension
Hypertension, also referred to as high blood pressure, is a common ailment in adults. Stress, improper diet and lack of exercise are some of the causes of hypertension. Dietetic management plays an integral role in helping people with hypertension stay as healthy as they can. What you eat is basically who you are and good food contains nutrients that your body needs to function normally.
Hypertension is also associated to people who are overweight. In this case, intake of high-calorie food should be minimized. For people with average weight, it is best the check a daily-recommended calorie diet that is best suitable for your age, gender and lifestyle.
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Eating protein-rich foods like meat and chicken should also be restricted. People with hypertension should have 20 grams per day at a maximum. It can also be calculated as 1 gram per 1 kilogram of one’s body weight. To give a more concrete example, if for instance your weight is 70 kilograms then 70 grams of protein would be enough for one day.
