DASH Diet For Hypertension
Dietary Approaches to Stop Hypertension or DASH diet is designed to bring down the blood pressure level naturally. Although this diet is recommended primary for people diagnosed with hypertension or pre-hypertension, any person regardless of age could follow this diet plan to enhance the quality of life.
The diet plan, which primarily emphasized on low sodium balanced meals, not only reduces the risk of heart diseases and stroke resulting from high blood pressure, but several studies suggest that DASH diet could minimize the risk of kidney stones, osteoporosis, diabetes and cancer.
In the standard version of DASH diet, dieters are recommended to limit their daily sodium consumption to 2,300mg per day. People with severe hypertension should further reduce their daily sodium intake. According to the lower sodium version of the DASH diet, people prone to hypertension should consume not more than 1,500mg of sodium each day. The lower sodium DASH diet is best suited for middle aged and elderly people.
The DASH diet comprises primarily of whole grains, vegetables, fruits and low fat dairy. Dieters could eat legumes, fish and poultry in moderation. They should limit consumption of red meat, fats and sugary substances.
A 2000-calorie a day DASH diet plan includes six to eight servings of whole grain products, four to five servings of vegetables, four to five servings of fruits, two to three servings of low fat dairy, not more than six servings of fish, lean meat and poultry and two to three servings of fats and oils. Each week the dieter could enjoy four to five servings of legumes, nuts and seeds.
They should limit consumption of sweets to five servings a week. DASH diet encourages dieters to increase consumption of magnesium, potassium and calcium – nutrients that can bring down the blood pressure level naturally.
Although the DASH diet does not say anything about caffeine consumption, it is advisable to limit caffeine consumption if you are already diagnosed with high blood pressure. According to the DASH diet, men should consume not more than two drinks a day and women should limit their daily alcohol intake to one drink a day.
Source: Natural-Homeremedies
Category: Features, Wellness and Complementary Therapies
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