DASH Diet

Dash DietIf you have been diagnosed with hypertension, that is, high blood pressure, then the odds are that your doctor has told you that you need to make some lifestyle

changes to correct the issue, even if you’ve been given prescription medications to help to control or reduce the problem. Top among the recommended efforts was likely to start exercising, to make sure that your weight is in a healthy range, and to toss the salt shaker, for good. That said, the DASH diet says that there’s more than that, and that you can take action to reduce your own blood pressure, perhaps to the point that you won’t need your medication anymore (though you should talk to your doctor before you stop using it). This diet is also designed to help people to avoid developing high blood pressure problems in the first place.

The DASH diet is designed to show you how to reduce your sodium levels while eating healthy, nutritious, flavorful food, and exercising in a fitness appropriate way to bring yoru blood pressure levels back under control.

The DASH diet stands for Dietary Approaches to Stop Hypertension, but it can also help you to prevent heart disease, osteoporosis, and even some cancers.

The premise of the program includes the following:

• Eating more fruits, vegetables, whole grains, and low fat dairy
• Eating poultry, fish, and legumes
• Eating only limited amounts of sweets, fats, and red meats – though they are still allowed
• Reducing cholesterol, saturated fat, and total fat intake
• Increasing fiber intake, as well as nutrients such as calcium, potassium, and magnesium
• Reducing sodium

When followed properly, hunger shouldn’t be a problem for most people. The reason is that the standard DASH Diet gives a follower 2,000 calories every day. When that is made up of fruits, veggies, whole grains and lean protein, you can eat a tremendous amount of food within that calorie limit. For those who want to lose weight, a reduced calorie version is also available.

The diet provides a large number of different types of advice and recommendations to make it easier to follow. This includes:

• Choosing “no salt added” or reduced sodium foods
• Purchasing fresh or frozen vegetables, or canned options with “no salt added”
• Selecting fresh fish, poultry, and lean meat instead of processed, smoked, and canned varieties.
• Limiting the consumption of picked and cured foods
• Limiting the use of condiments that are high in salt such as soy sauce, ketchup, horseradish, barbecue sauce, teriyaki sauce, and mustard.
• Cook pasta, rice, and hot cereals without salting the water.