Losing weight and lowering blood pressure:
Dash is considered the best method in the world. This year, for the seventh consecutive year, the so-called “Dash diet” was awarded the title “Best Nutrition Method” – awarded by the news magazine “US News & World Report “. For the ranking, a team of nutritionists, physicians and nutritionists evaluated 38 different concepts.
Best Diet For High Blood Pressure
The German Hypertension League, a society for people with high blood pressure, recommends the Dash method It should not only help to a healthy weight but also the blood pressure lowering. The basics of the diet Among others, the National Heart, Lung and Blood Institute (NHLBI) of the USA participated in the development of Dash The experts did not design the concept primarily to help with weight loss.
The abbreviation stands for “Dietetic Approach to Stop High Pressure” Since the Dash diet especially recommends calorie-reduced products, it also makes losing weight easier.
The basic idea: proper nutrition with low-fat and low-cholesterol foods, as well as lots of fruit and vegetables, reduce blood pressure. Especially important: Avoid salted food and additional salting while cooking, for example, seasoning with herbs and onions The recommendations of the NHLBI: Wholegrain products: 7-8 servings per day.
One serving is equivalent to a slice of bread or a small bowl of cornflakes Vegetables: 4-5 servings per day One serving equals half a cup of boiled vegetable Fruit: 4-5 servings per day One serving is equivalent to a medium apple.
Low-fat dairy products: 2-3 servings per day One serving equals one cup of yogurt or 200-250 ml of milk lean meat: maximum 2 servings per day One portion corresponds to 80-100 g Nuts, seeds, beans: 4-5 servings per week.
Diet To Reduce Blood Pressure
One serving equals 40 grams of nuts, a tablespoon of seeds or half a cup of uncooked beans Fats and oils: 2-3 servings per day One serving equals one teaspoon of margarine, one teaspoon of oil or two tablespoons of salad dressing Sweets and sugary drinks: 5 servings per week One serving equals one tablespoon of sugar or 220-250 ml of lemonade.
The portion information refers to a person with a daily requirement of 2000 calories This is how the change in diet succeeds. Those who want to try the Dash diet should slowly change their diet. The large quantities of fruits and vegetables are certainly unusual for many Add one, then two extra servings of fruits and vegetables to your lunch and dinner to gradually increase the amount.
From now on, use only half as much butter and margarine as usual And grab fruit or nuts instead of a dessert or a calorie-containing snack.