Wednesday, April 20, 2011

DASH diet to Stop Hypertension

Are you a blood pressure patient? Are you fed up of taking your blood pressure pills daily? Well today we will tell you the secret which will not only normalize your blood pressure but also will help you in your weight loss. The DASH diet lowers blood pressure as much as taking medication and the bright side is, it will do it without the risk of unwanted side effects. The success of the DASH diet for lowering blood pressure is well recognized throughout the world. The DASH meal plan is a healthy diet suggested for those with and without high blood pressure.

The word DASH stands for the Dietary Approaches to Stop Hypertension. This meal plan is rich in fruits, vegetables and low fat dairy foods and with reduced saturated and total fat could substantially lower your blood pressure. A blood pressure decrease is seen in the DASH study and is estimated to reduce the incidence of coronary artery disease by 15% and stroke by 27%.

The meal plan is based on 2,000 calories with the following nutritional profile: Total fat: 27% of calories, Saturated fat: 6%, Protein: 18%, Carbohydrate: 55%, Cholesterol: 150mg, Sodium: 2,300 mg, Potassium: 4,700 mg, Calcium: 1,250 mg, Magnesium: 500 mg, Fiber: 30 g.

The food servings per day are as followed: Grain products: 7-8 servings per day, Vegetables and fruits: 4-5 servings per day, Low fat dairy foods: 2-3 servings per day. Meat, fish, poultry: 2 or fewer servings per day. Nuts, seeds, and beans: 4-5 servings a week. Fats and oils: 2-3 servings per day. Sweets: 5 servings a week.

To give you a proper idea, we are proposing this meal plan for you. Breakfast menu is: cornflakes (1 cup) with 1 tsp sugar, orange juice (1/2 cup), skimmed milk (1 cup), two bananas and a slice of whole wheat bread with 1-tablespoon jam. Recommended snacks during the day include dried apricots (1/4 cup), low fat yogurt (1 cup).

High blood pressure affects about one in four in the United States. It is defined as blood pressure consistently above 140/90 mmHg. High blood pressure is also known as the silent killer as it has no symptoms or warning signs. But the DASH meal plan is the most effective and it reduced blood pressure by 6 mmHg for systolic and 3 mmHg for diastolic for those without high blood pressure but the results were much better for those with high blood pressure, as the drop in systolic and diastolic was almost double at 11 mmHg and 6 mmHg respectively.

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