Last time, we discussed heart disease and things to do to combat it, and this time we're looking at a specific diet that is targeted for heart disease.
It's called the DASH diet: dietary approaches to stop hypertension.
Hypertension Diet Plan
The focus is on eating a lot of fruit and vegetables.
Make sure you're getting at least half your plate fruits or vegetables.
Maybe even more.
It would really help to bring down blood pressure.
Diet To Reduce High Blood Pressure
Another target is salt.
It is crucial to bring down salt or to get it out of your diet when you have high blood pressure.
So, how are we going to flavor? There are other ways to flavor, and you can get really creative and discover all kinds of different herbs, spices.
You can use them dry; you can use fresh.
Fresh parsley or dill, basil.
For stronger flavor, peppers, onions, garlic.
All really great ways to flavor food without salt.
Another area we want to look at is fat.
We want to aim for the monounsaturated fats.
They're heart-healthy, and we get those from peanuts or other nuts, nut butter.
You want to make sure there's no salt added if you're dealing with high blood pressure.
Dash Diet For High Blood Pressure
Olive oil and avocado are monounsaturated fats.
We want to look at fats that are plant-based and try to eat more monounsaturated fats.
Then, we have oatmeal, a very heart friendly food known to reduce cholesterol and LDL and total cholesterol.
So oatmeal and other whole grains like brown rice, whole wheat bread, corn tortillas.
Then let's move over to beans.
Beans and legumes are very very good for protein and carbohydrate.
Walnuts have omega-3 fatty acids and salmon is another very good source of omega-3 fatty acids.
Low-fat dairy very good for the DASH diet – kind of a focus.
Look at low-fat milk, cheeses, and yogurt.
Dietary Approaches to Stop Hypertension
It is a diet designed to neutralize and reduce high blood pressure.
DASh is based on the consumption of many fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, meat, nuts, and beans.
On the other hand, saturated fats, red meat and high sugar foods and drinks are limited in this diet.
What makes it healthy?
Hypertension is associated with a significantly higher risk of heart attack, heart failure, stroke and kidney disease.
Low Bp Diet
Still, the DASH diet helps lower blood pressure.
Recent research published in the journal “Hypertension” indicates that after having followed the DASH diet for 8 weeks, patients with hypertension experienced a reduction of 11 mmHg in systolic blood pressure and 6 mmHg in blood pressure.
diastolic arterial Systolic pressure is the blood pressure when the heart pumps blood, while diastolic pressure is the pressure when the heart sits between beats.
These reductions in blood pressure occurred without any change in body weight because the study controlled factors to maintain a stable weight.
The DASH diet aims to provide nutrients that can help lower blood pressure.
It is based on eating patterns, rather than simple nutrients.
It also contains a high proportion of foods rich in antioxidants.
These are intended to help prevent or delay the development of several chronic health conditions, such as heart disease, stroke, and cancer.
Low Blood Pressure Diet Plan
Which foods are included? As already mentioned, the DASH diet is based on the consumption of many vegetables, fruits, whole grains and low-fat dairy products, as well as certain legumes, poultry, and fish, small amounts of red meat, sweets or fats.
It is low in saturated fat, total fat, and cholesterol.
You can also read: 6 natural anticoagulants to prevent the formation of clots in the blood! What a person should eat in a day as part of a typical DASH diet of 2,000 calories a day:
Six to eight servings of cereals, including pasta, rice, cereals, and bread.
Four to five servings of vegetables, including vegetables rich in fiber and vitamins, such as broccoli, sweet potatoes, green vegetables, carrots or tomatoes.
Four to five servings of fruit because they are rich in fiber, magnesium, potassium, vitamins and other minerals.
Two to three servings of low-fat dairy products because they are all major sources of calcium, protein and vitamin D.
They must be low fat or non-fat.
Two to three servings of healthy fats, because the human body needs fat to properly absorb vitamins and other essential nutrients.
Healthy fats help maintain the immune system.