Maintaining high blood pressure (hypertension)
is not limited to taking prescription medication. Consuming a
healthy diet is a vital factor of self-care. It can ensure that
blood pressure is kept under control. Moreover, it can help prevent
the development of other life threatening diseases.
Dietary Approaches to Stop Hypertension (DASH) is a meal plan
that was developed out of a study to evaluate the effects of
diet and blood pressure. Incepted in 1994, researchers monitored
participants by one of three various types of eating plans:
Atypical American diet: fairly high fat content (37 percent
of daily calories), with few fruits and vegetables, minimal
low-fat dairy products
An assimilated typical American diet: higher in vegetables
and fruits, without curtailing overall fat intake
The DASH eating plan: less than 30 percent of calories, high
in fruits and vegetables, liberal portions of grains and low-fat
dairy products as well as low saturated fats.
Out of the three dietary plans, DASH was found to be the most
effective at lowering blood pressure. Participants without high
blood pressure experienced reductions in systolic pressure,
as well. Patients who were diagnosed with hypertension had drastic
drops in systolic pressure by 11.4 mm Hg and diastolic pressure
by 5.5 mm Hg.
Both health organizations, the American Heart Association and
the National Heart, Lung, and Blood Institute advise a diet
program, called the DASH diet. The heart-healthy DASH health
program has proved substantial results in clinical trials to
lower blood pressure. Reducing the risks associated with high
blood pressure may prevent the fatalities of strokes or heart
attacks.
Unlike other trendy diets which require specialty foods, the
DASH diet plan is easy to follow. The healthy dietary plan emphasizes:
•Low-fat dairy products
•Fruits
•Fish
•Poultry
•Vegetables
•Whole-grain foods
•Nuts
The only recommended limitations of the diet are reduced amounts
of sodium intake (1,500 mg), red meats, sweets and sugary beverages.
