Added: 10/28/2006 |
What is So Special About the Dash Diet?Most of us who are on medication for high blood pressure are very much aware that having too much salt in our diet tends to raise our blood pressure. Blood pressure is defined as the force of blood against the walls of the artery. There is not a new diet available for those of us with hypertension (high blood pressure) called the dash diet. By using the dash diet, along with exercise, you will soon see a new and healthier you in your mirror.
Definition of blood pressure
I think before I go any further, I need to define what high blood pressure is. For those unaware, blood pressure is defined as the force of blood against the walls of the artery. Even though blood pressure will rise and fall during the day, it is when it rises and stays elevated, that it becomes dangerous. If left unattended, high blood pressure will cause the heart to work too hard, and may eventually cause damage to your heart, kidneys, brain, and eyes. For most of us, there are no symptoms or warnings. Once you are diagnosed with hypertension, you are taking medication for life. By now, you can see the importance of this medication. It is also essential to eat the proper diet.
There is not a new diet available for those of us with hypertension (high blood pressure) called the dash diet. The dash diet is also known as the DASH (Dietary Approach to Stop Hypertension) eating plan. It is an eating plan designed to help reduce the amount of sodium intake. The dash diet is not meant strictly for those of us with high blood pressure, but for those who wish to eat a much healthier diet and control our blood pressure whether it is high or not.
Dash diet or DASH eating plan
Studies have shown that those individuals who were given foods that were lower in saturated fat, cholesterol and over all fat, and were then encouraged to eat more fruits, vegetables, fat-free or low-fat milk and milk products, lowered their blood pressure considerably. This dash diet or eating plan also included whole grain foods, fish, poultry, and nuts. Lean red meat, sweets, and sugar beverages are also discouraged. The DASH eating plan is therefore a balanced diet with the richness of potassium, magnesium, calcium, protein, and fiber, known to lower blood pressure naturally. Your weight also plays an important role in controlling your blood pressure.
Being overweight adds a burden to your heart. For those of us with high blood pressure, we are at even greater risk if we are overweight. It is important to maintain a the proper weight to benefit your health. If you are not used to being physically active, start out in 10 minute sessions and increase your activity as you become more used to it. It may be hard at first, but if you gradually work into it, you will soon feel the difference. If you lose your weight slowly, you will keep it off better. Keep the food items handy that are good for you, so that when you need a snack, you can reach for your health.
You may want to gradually increase your daily amounts of fruits and vegetables, and high fiber foods if you are not used to eating more ample servings. High fiber foods will cause bloating, and perhaps diarrhea in some individuals.
Read the labels
The next time you go grocery shopping, take the time to read the labels. You may be surprised to find out how much fat, saturated fat or salt per servicing is in prepared foods. Remember to take all this into factor when counting your salt intake or fat percentage for calories. Even some antacids you may be taking contain salt. Buy foods that are lower in salt. Buy foods that are labeled as having reduced sodium, or reduced fat. Every measure you take to help your dash diet along will be a great benefit to you.
Sometimes making food from scratch will allow you more control over your daily intake of salt and fat. There are dash diet recipes geared toward that very purpose. To find these dash diet recipes, search on the internet, visit your library, or find some books. Allow your whole family to try these dash diet recipes. This will give everyone in your household a chance to form healthier eating habits.
Remember, that high blood pressure is a very serious matter, not to be taken lightly. By using the dash diet, along with exercise, you will soon see a new and healthier you in your mirror. Do not forget to check out some dash diet recipes to help you along. Educate yourself, talk to your doctor, and be prepared for better health. Good luck.
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