Hypertension or high blood pressure affects 75 million Americans. Untreated hypertension can lead to heart and kidney disease stroke and blindness.
High blood pressure costs about forty six billion dollars every year to treat. However by managing this condition through the foods we eat we can cut these costs by millions.
Helping the US News and World Report’s list of best diets for the seventh year in a row the DASH diet can help people lose weight prevent and manage diabetes and improve heart health.
The DASH diet stands for Dietary Approaches to Stop Hypertension.
If you’ve been diagnosed with hypertension your doctor may recommend that you follow a – Dash Diet Guidelines.
The – diet is rich in fruits and vegetables as well as whole grains low fat dairy poultry fish beans nuts and seeds.
It’s also lower in sodium sweets sugary beverages and red meat than the typical American diet.
One of the first nutrients to focus on when starting a – diet is
Sodium is a compound mostly found in salt. The current recommendations for sodium are to limit to 1,500 to 2,300 milligrams per day. While we do get sodium in our diets from the salt shaker more than 75% of the sodium in our diet comes from processed foods.
That means it’s already and many of the foods for eating.
Learning to read food labels is a great way to understand where sodium is coming from in our diet. When reading a food label the first place you want to start is by checking the portion size.
If you eat more than one portion you’ll need to adjust all of the numbers below. Next jump down to the sodium line
Here you can see the milligrams of sodium in each serving of the product as well as the percent daily value.
As a general rule of thumb foods with greater than 20 percent daily value are too high in sodium it may not fit into a – diet plan.
Canned vegetables frozen meals box products and processed meats like bacon and sausage are usually high in sodium.
Intake of Many Vitamins and Minerals
On top of lowering salt intake the dash diet encourages that you eat many nutrients like vitamin minerals that can help lower blood pressure such as potassium magnesium calcium protein and fiber a few ideas.
On how to get more of these nutrients include to add a serving of vegetables to lunch or dinner each day.
- Eat FRUIT as a snack or in place of sweets for dessert.
- Increase use of fat-free or low-fat milk products to three servings per day
- Limit meat to just three ounces at meals or about the size of a deck of cards.
- Participate in more vegetarian style or meatless meals and look for little ways to increase your intake of whole grains such as switching from white rice to brown rice and choosing 100% whole grain breads.
In addition to following a dash style eating plan there are a few things you can do to help lower your blood pressure.
Maintain a Healthy Weight
The American Heart Association recommends individuals get at least 150 minutes a week of moderate-intensity exercise such as brisk walking or riding a bike. This breaks down to just 30 minutes 5 days a week
Limit Alcohol Consumption
If you drink do so in moderation this means no more than two drinks per day for men and one drink per day for women.
For more information on the dash diet or to discuss ways to improve your current eating habits ask your doctor for a referral schedule an appointment with an osu dietitian.
Dash Diet Cookbook for Beginners
hi guys welcome back to my channel and thank you for watching hope you like my previous guide please today’s driving is about – style – means try to approach to stop hypertension this is one of the number one diet for heart health and one of the best dives in volume to the US News the – tiled house spurring hypertension and lowers blood pressure hypertension is the hyper pressure problem it cleanses your arteries and wanes a lower your cholesterol level it has low sodium which is 1500 micrograms per day it has 2,000 calories which is ideal you have to eat right which is nutritious this diet has full of new trends like you can see here it has certain portions like you can eat whole growing foods for 2/3 how the fields with vegetables and fruits in this type clean the – diet helps to control a triponin type 2 diabetes it lowers your blood pressure you can make small changes you live a longer life by eating healthy [Music] now let’s go into detail of this diet neat plane in breakfast you have to eat oats with applesauce with a cup of orange juice and lunch you have to think chicken salad or chicken soup which is simple chicken soup along with baby tears in dinner you have to keep back salmon with asparagus or grilled chicken with vegetables along with one bag potato in snakes if you feel hungry you can take kiwi fruit which is highly nutritious and has mega-tree like yogurt [Music] and a handful of almonds this stage diet helps to lower your blood pressure and reduces your cholesterol level you can prove your heart health and prevent you from other heart diseases you can get red floss with the help of this type place take no junk food while doing the right thing eat healthy and stay healthy – right share and subscribe to my channel who like my videos bye guys