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. |
