High blood pressure is the affect of blood pressing against the arterial walls of the heart. Too much pressure, high blood pressure, can lead to stroke, kidney failure, heart disease, heart failure and other health problems. Medical reports indicate 1 in 3 adults suffer from high blood pressure. While medication is often prescribed for the treatment of hypertension (high blood pressure), many patients find it more comfortable to adjust their eating habits. The Harvard School of Public Health reports that a nutrition plan high in vegetables is vital in battling high blood pressure. The school and other medical sources highly recommend the DASH diet. DASH is dietary approaches to stop hypertension. The basics of the diet help lower blood pressure numbers and when coupled with a comfortable exercise plan can keep the disease managed. When lowering and controlling hypertension with diet, it is important to remember several things.
It is important to increase minerals such as potassium, magnesium and calcium. These can be introduced in different fruits and vegetables or in multi-vitamin combinations.
Restrict salt and fat intake. Instead try using fresh lemon and lime, as well as an array of herbs and spices. Focus on low fat, reduced fat and fat free dairy products.
Fruits and vegetables in abundance, rather organic or not, along with whole grains, nuts, low fat dairy products and seeds also lower blood pressure. Unrefined whole-grain foods which are high in fiber not only lower blood pressure but can assist in weight management.
Introduce fish–salmon, trout, tilapia and herring–into your diet at least twice a week. Fish rich in Omega-3 fatty acids also decrease other coronary problems.
If you drink alcohol, drink in moderation. The recommended suggestions are 1 drink per day for women, and 2 per day for men
Move, since a workout plan keeps the body flexible and ready to fight your health concerns. It will also help you lose or maintain weight which can often contribute to high blood pressure.
Tips & Warnings
- The DASH diet may seem a little restrictive, but it includes an array of options to keep your hypertension under control:
- 8 servings of grains per day
- 5 servings of vegetables per day
- 5 servings of fruit per day
- 2 to 3 servings of skim or low-fat milk, yogurt or cheese per day
- 5 servings of nuts, seeds or beans per week
- 1 to 2 servings of meat, poultry or fish per day
- Before you change your eating habits or begin a new nutrition plan, be sure to consult your doctor, he may modify the servings based on your caloric intake needs.