| Maintaining
high blood pressure (hypertension) is not limited to taking prescription
medication. Consuming a healthy diet is a vital factor of self-care.
It can ensure that blood pressure is kept under control. Moreover,
it can help prevent the development of other life threatening
diseases. Dietary Approaches
to Stop Hypertension (DASH) is a meal plan that was developed
out of a study to evaluate the effects of diet and blood pressure.
Incepted in 1994, researchers monitored participants by one
of three various types of eating plans:
Atypical American diet: fairly high fat content
(37 percent of daily calories), with few fruits and vegetables,
minimal low-fat dairy products
An assimilated typical American diet: higher
in vegetables and fruits, without curtailing overall fat intake
The DASH eating plan: less than 30 percent
of calories, high in fruits and vegetables, liberal portions
of grains and low-fat dairy products as well as low saturated
fats.
Out of the three dietary plans, DASH was found
to be the most effective at lowering blood pressure. Participants
without high blood pressure experienced reductions in systolic
pressure, as well. Patients who were diagnosed with hypertension
had drastic drops in systolic pressure by 11.4 mm Hg and diastolic
pressure by 5.5 mm Hg.
Both health organizations, the American Heart
Association and the National Heart, Lung, and Blood Institute
advise a diet program, called the DASH diet. The heart-healthy
DASH health program has proved substantial results in clinical
trials to lower blood pressure. Reducing the risks associated
with high blood pressure may prevent the fatalities of strokes
or heart attacks.
Unlike other trendy diets which require specialty
foods, the DASH diet plan is easy to follow. The healthy dietary
plan emphasizes:
•Low-fat dairy products
•Fruits
•Fish
•Poultry
•Vegetables
•Whole-grain foods
•Nuts
The only recommended limitations of the diet
are reduced amounts of sodium intake (1,500 mg), red meats,
sweets and sugary beverages. |
