If you've ever had a diagnosis of hypertension or high blood pressure, chances are you're familiar with the role that diet plays in regulating this crucial aspect of health. But if you, like many people, are confused about the particulars, it's important to know that you have a road map to healthy eating in the DASH diet.
The name DASH is an acronym for
Dietary Approaches To Stop Hypertension, and the diet itself was developed in the US by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health, which is an agency of the United States Department of Health and Human Services).
Though the eating plan was
developed specifically to help reduce blood pressure, it has been found to be
helpful to people with diabetes as well and is
widely considered an outstanding, well-balanced approach to eating that can be of significant benefit to everyone. In fact, the DASH diet is now recommended by the US Department of Agriculture as a model eating plan for all Americans.
The DASH eating plan works in two ways;
- it reduces the amount of sodium in the diet, and
- increases the consumption of foods containing nutrients like potassium, calcium, and magnesium, which are known to reduce blood pressure.
There are two versions of the DASH diet,
- one calculated for a daily sodium intake of 2,300 mg (the maximum sodium intake recommended by the NIH) and
- one designed to limit sodium intake to just 1,500 mg daily. This lower-sodium version of the diet is recommended for people
- who are over 50 years of age,
- people who have been diagnosed with high blood pressure, and
- people who are at risk for high blood pressure.
Both versions
Are largely built around fruits, vegetables, and whole grains, all of which are low in sodium and fat but high in fiber and essential nutrients.
The DASH diet also includes limited amounts of low-fat dairy products, lean meats, poultry, and fish, nuts and legumes, and healthy fats and oils.
A wonderful diet to improve your health and eating is such a joy, have a look at the delicious meals you can have by
clicking here.
A basic breakdown of the DASH diet is as follows:
-
Grains: 6 to 8 servings daily, with an emphasis on whole grains such as brown rice or
whole grain bread.
-
Vegetables: 4 to 5 servings daily, raw or cooked
-
Fruits: 4 to 5 servings daily, raw or cooked
-
Low Fat or
Fat Free Dairy: 2 to 3 servings daily. Cheese can be part of the DASH diet but must be used
judiciously because most cheeses are high in sodium.
Lean Meats,
Fish & Poultry: 6 or fewer 1 oz. servings daily
-
Fats & Oils: 2 to 3 servings daily, chosen from unsaturated fats
-
Nuts, Seeds, &
Legumes: 4 to 5 servings weekly
Written by Ruth Butters at http://bit.ly/1dVqsiQ
Helpful Ideas
- Eat fruits canned in their own juice or in water.
- Add fruit to plain
fat-free or low-fat yogurt.
- Snack on fruit, vegetable sticks,
unbuttered and unsalted popcorn, or rice cakes.
- Drink water or club soda
and zest it up with a wedge of lemon or lime.
- Cut down meat to 3 ounces of meat instead of
6 ounces, even on a hamburger. Add a 1/2-cup serving of carrots and a 1/2-cup serving of
spinach. Saves more than 200 calories. that's HUGE!
- Instead of 5 ounces of
chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw
vegetables. Lowers calories by 50.
- Physical activity can be done
for 30 minutes, or 10 minutes at a time for a total of 30 minutes.
- To avoid weight gain, try to total about 60 minutes per day. This can include adding in a bit more walking when out shopping - try walking the length of the shopping mall before starting to shop - call this your quick look schedule and it won't be half so daunting.
NB :-For the great new lifestyle cookbook
click here You'll love it!
