DASH diet to lower blood pressure

Filed in: Nutrition.

The healthy DASH diet plan was developed to lower blood pressure without medication in an investigation sponsored by the US National Institutes of Health. UU

The nutritional plan recommended by doctors:

– Consumption of fruits, vegetables and low-fat dairy products;
– Give up foods rich in saturated fats, cholesterol;
– Introduction of whole grains in the diet, fish, poultry, seeds, nuts and peanuts;
– A diet rich in foods that contain magnesium, potassium and calcium.

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<p>The DASH diet (Dietary approaches to stop hypertension) is a nutrition plan that offers dietary solutions to normalize blood pressure. According to studies, blood pressure in hypertensive patients who have used this diet decreased in just two weeks. A similar diet, DASH – Sodium, involves reducing salt intake to a maximum of 1500 mg per day (approximately 2/3 teaspoon). In both diets, the blood pressure of the subjects involved in the study decreased significantly.</p>
<p><strong>How to keep blood pressure under control:</strong></p>
<p>The answer is the DASH diet.</p>
<p>The DASH diet involves eating a certain amount of portions of different foods. The amount of the portion may vary depending on the caloric needs. The program also involves the consumption of this nutritional diet at 2,400 mg per day (approximately one teaspoon). After the body gets used to the diet, the maximum sodium allowed daily in the diet will be 2/3 teaspoon. These total values ​​include the salt used in the kitchen.</p>
<p><strong>Here are some specific types of DASH diet:</strong></p>
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– A portion of vegetables at lunch and dinner;

– A serving of fruits (which can be considered part of a main meal or snack). You can eat both fresh fruits, dried fruits and fruit compotes;

– The consumption of butter, margarine or salad dressing will be reduced by half. Use only low-fat or fat-free ingredients;

– The consumption of meat will be limited to 200 grams per day.

– In the daily diet you must introduce large amounts of vegetables, rice, pasta and beans;

– Consume dairy products (especially milk), three times a day;

– Instead of typical sandwiches (French fries, etc.) choose unsalted pretzels, nuts, raisins, Graham, low-fat yogurt, popcorn and raw vegetables;

– Opt for foods that are low in sodium, according to the nutritional information on their labels.

DASH diet in everyday life:

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<p>To meet the nutrients in the diet, the plan must include the following food groups, daily:</p>
<p>– Cereals: 7-8 servings per day;<br />– Vegetables: 4-5 servings per day;<br />– Fruits: 4-5 servings per day;<br />– Milk with low fat content (or none): 2-3 servings per day;<br />– Birds and fish: 2 servings per day or less;<br />– Nuts, seeds, dry beans: 4-5 servings per week;<br />– Fats and oils: 2-3 servings per day;<br />– Sweets: less than 5 servings per week.</p>
<p><strong>How much?</strong></p>
<p>When you want to adopt a healthy eating plan it is important to know the size of the portions. The following table gives some examples:</p>
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<p> <em>DASH diet to lower blood pressure, source of the article: https://www.brighthealing.com/dash-diet-to-lower-blood-pressure/</em></p>
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