Lower Your Blood Pressure - The DASH Diet explained

If you are among those individuals who find it hard to lose and keep off excess pounds and always find blood pressure and cholesterol levels shooting up, then your best defense may be the DASH. Dietary Approaches to Stop Hypertension, developed back in 1996 by a team of researchers,can benefit not just individuals prone to high blood pressure, but also those who are young and in excellent shape.

The Dash Diet is unlike many diets nowadays that require followers to do away with one or more major food groups at a given time, like carbs and proteins. The DASH ensures that you have all the essential nutrients the body needs to combat disease and stay robust.

The importance of adhering to the right kind of diet is crucial, especially for those experiencing the signs of hypertension. Yet a diet like DASH which contains foods with anti-inflammatory benefits benefits all. A close look at the balanced diet or inclusion of major food groups in DASH is enough to convince smart eaters that it can sustain the body for a lifetime.

As for people with sustained high blood pressure which can be very damaging to the arteries, and may possibly lead to premature heart disease and stroke, the DASH can be a lifesaver. It is a diet high in potassium, calcium, magnesium, fiber, and protein.

One of the main goals of the DASH diet is decreasing sodium or limiting it to only up to 1,500 mg in a single day. It basically requires dieters to consume whole foods like fresh fruits and vegetables ranging from four to five servings a day. There must also be strict rationing of fatty and sugary foods. Other important components of the DASH are lean proteins and the right amount of healthy fats and oils around two to three servings each day.

A study conducted in the US on several subgroups showed that the DASH diet and reduced sodium intake can really reduce blood pressure. The subgroups included adults in the young & older categories, individuals not predisposed to hypertension owing to genetics, African-Americans and other races, those who are obese and those who are not, and those with low and high levels of physical exertion.

Moreover, other clinical trials uncovered that some people can get by without drugs for two weeks when adhering to the DASH diet, which has been shown to have a significant lowering effect not just on blood pressure but on bad cholesterol and homocysteine levels. In the process, heart problems and strokes are averted.

Apart from four servings of fresh fruits and equal servings of vegetables, dieters need to partake on a daily basis of two to three servings of dairy products like yogurt, milk and cheese which are laden with calcium, protein, and vitamin D. Best options are skim or low fat milk, fat-free milk, or frozen yogurt, low fat and fat-free cheese. Meantime, there must be six or lesser servings each day of lean meat, poultry and fish. Lean cuts of meat are ideal, and it is better to fire up your grill to cook meat rather than fry it.

Salmon, tuna, and herring which contain omega-3 fatty acids have a cholesterol-lowering effect, so load up on them. If you cannot put them regularly in your dining table, premium quality fish oil supplements with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can be the alternative.

Take note that the various natural ways to lower cholesterol will produce results only if you shift to a healthy lifestyle now. You need to feed both your mind and body. If you do not manage stress, for instance, which tends to increase the demand for magnesium, you may develop a deficiency in the important mineral which in turn may affect the functioning of the heart or cause depression and anxiety. Anxiety, in turn, can trigger high blood pressure. And so a vicious cycle is perpetuated.
Both disciplined eating and stress management techniques as well as regular exercise are therefore necessary to alleviate hypertension. If left unchecked, hypertension may set the stage for atherosclerosis. A poor diet may aggravate the condition and clog the arteries, which can pose serious health repercussions.

The best way to avoid hypertension and fight inflammation, as a naturopathic doctor is inclined to say, is to begin each day with a healthy breakfast, preferably one with grains, like a couple of slices of whole wheat bread or cooked cereals or oatmeal with almonds, strawberries and bananas. On other days, you may opt for a strawberry smoothie, or a shake consisting of mangoes and potassium-rich bananas, which aid in eliminating excess sodium in the body.

A brunch with lean proteins like seafood, egg, or no-sodium canned tuna, or entre with tomatoes, carrots, sweet potatoes and other fiber-lacked and vitamin-enriched foods are highly advisable. When eating poultry, see to it that you remove the skin. For other meals like dinner, adding garlic, onion, saffron and other spices like basil and tarragon can be beneficial to people exhibiting signs of hypertension.

When following the DASH diet, it is important not to negate the beneficial effects of the various recommended healthy foods. Stop snacking on trans fat-laden burgers and other fastfood fare. Veer away also from eating processed food with high sodium levels, These are a no-no especially for people with hypertension. Munch on mixed nuts instead. See to it that you get four to five servings a week of nuts, seeds, and legumes, whether as part of salads, cereals, or added to stir-fried veggies.
If you must satisfy your sweet tooth, limit your intake of sweets to five or less servings a week, and go for low-fat options, whether you want to munch cookies or enjoy a cake slice.

By knowing the DASH diet facts and eating plan, you can take charge of your health. The DASH diet not only reduces blood pressure, but may also help shed excess pounds, since focus is placed on really nutritious foods, and eating the recommended servings daily can supply individuals with much energy and resistance to various illnesses other than heart-related problems.