Hypertension is one of the most prevalent diseases today and it is closely related to the lifestyle we lead and the growing epidemic of obesity. The treatment of this disease and its prevention can also be done through lifestyle, so today we will discuss the DASH diet, a healthy way to control blood pressure.
The DASH diet (Dietary Approaches to Stop Hypertension) is a suggested way to treat hypertension, was proposed as the ideal way to control blood pressure because food is a valuable resource to prevent the development of this cardiovascular disease.
What Is Hypertension?: It is said that a person suffers from hypertension when their blood pressure is taken at different times repeatedly and exceeds or is equal to 140/90 mmHg, while if it is between 120/139 and 80/89 mmHg it is known as diastolic blood pressure.
Rich In Minerals: The DASH diet is rich in minerals such as magnesium and potassium, this is associated with lower risk of hypertension, while it is rich in healthy foods that are low in sodium, while moderating alcohol consumption. It is important that you choose foods rich in fiber that are very varied and flexible.
Controlling Your Blood Pressure:The DASH diet is not a miracle diet and it is not a fad diet with which it can endanger your health and you lose weight magically, but it proposes a healthy diet that allows control of blood pressure without missing nutrients in your daily diet.
Features of the DASH Diet: While this diet should be accompanied by physical activity and smoking cessation to produce better effects on the treatment of hypertension, the DASH diet is really effective and proposes the following suggestions for you to follow:
Avoid frozen or pre-cooked meals generally used as a preservative or flavor enhancer, substances rich in sodium
Increase consumption of fish and meat every time you eat, remove visible fat
Use low-fat dairy and eggs as a source of quality protein
Increase consumption of whole grains, legumes, fruits and vegetables that offer more minerals that help reduce or prevent increased pressure and at the same time have lots of fiber.
Reduce consumption of table salt and for this, you can use replacement herbs and spices that in addition to flavor foods and avoid feeling the absence of salt, provide micronutrients and antioxidants. Reduce consumption of pickles, sausages, cold cuts, smoked meats, canned food, because they add sodium in large amounts as a preservative and also some can be high in saturated fat.
Choosing the Right Quality of Food:As we can see, this diet does not indicate amounts of the food, but rather, it refers to the quality of the food that can control blood pressure, ie, the diet should be low in sodium, high in potassium, magnesium and calcium, rich in good fats and fiber and low in saturated fats, alcohol and cholesterol.
Beneficial For Anyone:Clearly this diet would not harm anyone and besides being recommended for hypertension, its guidelines may be taken into account for any of us if we for our health through what we eat, this can also help anyone that is looking to loose weight.
Choose Foods Carefully:Because the DASH diet does not have a strict meal plan you must follow, you should be very selective when choosing foods for your meals. You do not want foods that are high in sodium because these can often worsen your condition and are not good for your health.
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