The DASH diet stands for Dietary Approaches to Stop Hypertension, a healthy diet that has been proven to help achieve and maintain a healthy body weight. Even so, the main benefit of this modern diet is to control hypertension and reduce cholesterol. The DASH diet focuses on reducing sodium, fat and cholesterol intake by increasing protein intake, fiber, and ensuring adequate vitamins and minerals.
The DASH diet is the best diet for hypertensive people
The DASH diet helps you choose healthy foods and take other actions to help control blood pressure and improve overall health.
A study sponsored by the National Institutes of Health (NIH) shows the benefits of the DASH diet for lowering blood pressure as long as doctor's medication. The results shown are also fast. Many people who go on the DASH diet have decreased blood pressure in just fourteen days.
This happens because a diet rich in minerals, high in fiber, low in saturated fat and sodium can help lower blood pressure. Many beneficial nutrients are found in fruits and vegetables, along with foods and low-fat milk that are not consumed by many Indonesians.
That means, I don't need to take hypertension medicine if I have a DASH diet?
When you do it well, the DASH diet can help lower your blood pressure within 2 weeks. The reduction in numbers is not too much, but if it continues to be done regularly, the DASH diet is very effective in reducing blood pressure in large quantities.
In addition, you will have many benefits from following the DASH diet. The reason is, people who follow a diet low in saturated fat, rich in fruits, vegetables, nuts, and other vegetable protein foods can reduce the risk of heart disease and cancer.
Especially if your diet is also balanced with a variety of lifestyle changes such as routine exercise, quitting smoking, and not consuming excessive alcohol can provide additional health benefits for you.
Tips for starting a DASH for hypertension diet
Usually people who have high blood pressure also have other medical conditions, including heart disease. Fortunately, the DASH diet will also benefit this condition. Because of the high intake of fiber and rich in vitamins and minerals, this diet can help lower cholesterol, more easily control blood sugar, and can reduce the risk of certain types of cancer.
The DASH diet advises you to gaze on several servings of food every day from various food groups. The amount of food you need can vary depending on how many calories you need per day.
Running the DASH diet is easy, because you can make changes gradually. For example, start limiting yourself not to consume salt more than 1 teaspoon per day. Then after your body has started to use this diet, you can reduce salt intake to 2/3 teaspoons per day. This amount includes all the salt intake that you consume everyday, whether it's from packaged foods, snacks, dishes that you make yourself, and so on.
Also, make sure you always add more vegetables and dried beans to your diet. Not only that, make fruits as your healthy snack every day. No less important, don't forget to always read food labels every time you eat packaged foods.
Now is the right time to open your mind about improving health by eating more fruits and vegetables, other healthy foods, and exercise. This is not a traditional diet that focuses on "bad food" that should be avoided from your diet. This diet focuses on adding healthy foods that are good for controlling blood pressure and also improve your overall health.
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