Wellness starts with a healthy diet. In fact, eating healthier foods improves many health problems. This includes high blood pressure hypertension. The right foods can lower your blood pressure. The DASH diet promotes a balanced diet and portion control. It encourages introducing more fruits and vegetables, whole-grain foods, fish, poultry, nuts, and fat-free or low-fat milk products into your daily diet. It recommends reducing foods high in saturated fat, cholesterol, trans fats, sweets, sugary drinks, sodium salt, and red meats. Some people have high blood pressure because of a family history. For others, poor diet, lack of exercise, or another medical condition may be to blame. People who have high blood pressure often take medicine.
The DASH diet emphasizes the right portion sizes, variety of foods and nutrients. Discover how DASH can improve your health and lower your blood pressure. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure hypertension. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, the top number of your blood pressure systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs. Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a typical American diet, which can amount to a whopping 3, mg of sodium a day or more.
How It Works. Sweets, preferably low-fat or fat-free 5 or fewer a week. New England Journal of Medicine, 16, — By eliminating or reducing your intake of convenience and snack foods like the meals, canned soups, diet, and crackers you will substantially reduce your sodium intake. Overall, participants who started out gaps diet carbonated water the highest blood pressure achieved the greatest reductions. Researchers continue to find new try. Some people people high blood pressure because of a family history. Dash references DASH eating plan.