And we continue with hypertension...
In the late 90's, several scientific studies known as the DASH study (Dietary Approach to Stop Hypertension),
evaluated the effect of nutrients in blood pressure.
According to what they found, they designed a diet for people suffering from hypertension
or at risk of presenting it. This diet
was so effective as to reduce blood pressure values without drugs.
The DASH diet is a diet plan that includes several servings of certain
beneficial foods (fruits, vegetables, low fat dairy, whole grains, fish,
poultry and nuts) and few servings of red meat, sweets and sugary drinks.
This
plan is rich in magnesium, potassium and calcium as well as protein and fiber.
Here we give you the basic tips to get started:
- Remove the salt shaker from the table.
- Increase consumption of cereals, bread or pasta with whole fiber (grains).
- Decrease caffeine, try to use decaffeinated products.
- Increase consumption of vegetables and fruits.
- Choose low-fat dairy products or fat free.
- Use natural seasonings, such as pepper, onion, garlic and even herbs.
- Do not use dressings like mayonnaise or cream, as well as conservatives, these products will make you increase weight, and will only worsen your hypertension.
- Limit consumption of meats (such as bacon and ham), pickled foods (such as cucumber, vegetables, olives, cabbage) and condiments (salad dressings, mustard, ketchup and soy sauce).
- Read food labels and try to choose food that contains less than 5% of the daily recommendation of sodium.
- Decrease consumption of sugary foods like soda, candy, ice cream, etc.
- Drink 2 liters of water a day.
For best results, these recommendations should be combined with physical
activity, to strengthen your heart. This will help to decrease the force
exerted by blood in your arteries and in turn reduce your blood pressure.
This diet is healthy so it can also be adopted by healthy people with no
risk, and many benefits!
For more information: DASH diet
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