September 17, 2013

High Blood Pressure Diet – Fighting Hypertension with Food

DASH - High Blood Pressure Diet
Though there is certainly a number of factors which determine how likely one is to develop hypertension, such as one’s genetic predisposition, medical experts in recent years have come to believe that perhaps the most important one is a person’s diet.

As it happens, whatever we eat and choose to avoid plays a role in regulating our blood pressure (not to mention the role our weight plays); knowing how to feed yourself is paramount to vanquishing the condition.

How Food and Weight Affect Blood Pressure

Without dwelling on this for too long, being overweight constricts your blood vessels and requires more blood to be delivered through them. As a result, the pressure in your blood vessels increases, effectively developing a form of hypertension. As far as the food is concerned, various ingredients, such as salt and sodium for instance, were noted to heavily increase one’s blood pressure while potassium and magnesium were proven to lower it. In other words, your weight and diet have everything to do with your blood pressure.

About the DASH Diet

There is a certain diet called DASH (Dietary Approaches to Stop Hypertension), and it was the result of an in-depth study into a number of ways of reducing one’s hypertension. Though it is still subject to various tweaks and recalculations, those who followed the diet were observed for a period of a few weeks, and virtually all the subjects noted drastic improvements in their blood pressure levels.

High Blood Pressure Diet - Magnesium
As far as we know, the DASH diet is an effective meal plan which can most certainly help you to lower your blood pressure and reduce the risk of developing other nasty diseases.

A Glimpse at the DASH Plan

Just to give you an idea of what it would be like to go through with it, what follows is a brief look of a sample day on the DASH diet.

You will be required to eat 7-8 servings of grains (bread, rice…), 4-5 vegetable servings, same for the fruits, 2-3 servings of fat-free dairy products, 1 or 2 servings of lean meat (poultry or fish also acceptable),4-5 servings of nuts and seeds, 2-3 servings of fats and oils, and about one or half a serving of sweets.

The aim of the program is help you cut back on your sodium intake seeing as how many medical experts and researchers have observed it to be a direct cause of high blood pressure on numerous occasions.

Naturally, before going on the diet it is very important that you consult with your doctor to see if it is right for you, especially if you are undergoing some kind of treatment or are taking any medication.

Tearing the Sodium from the Diet

If you are planning on foregoing the DASH high blood pressure diet or simply trying it at a later time, then at the very least I would recommend that you look into ways of cutting back on your daily sodium intake. Ideally, you would want to consume around 2300 milligrams of sodium per day, which amounts to about one teaspoon of salt.

Thankfully, all foods list the amount of sodium they contain in their list of ingredients, and you should aim for ones which contain about 3% to 5% of the recommended daily value. Also, avoid processed foods, fast foods, lunch meat and canned foods. If possible get ahold of some salt-free seasonings.

In the end, preventing hypertension from ruining your life comes down to how you treat your own body. Regardless of whether or not you are at risk of developing hypertension, I still highly recommend that you look into the DASH diet (or at least reduce your sodium consumption), for with a disease such as high blood pressure, prevention is the key to beating it.

Related articles:

Frequently Asked Questions on Hypertension (or High Blood Pressure)
The Basic Guide to Understanding High Blood Pressure
Controlling your High Blood Pressure with the Help of Foods
How You can Prevent High Blood Pressure
What are the Symptoms of High Blood Pressure – An In-Depth Overview

Related Products:

Related Books:

Blood Pressure Down by Janet Bond Brill Ph.D. R.D. – The Easy and Natural Anti-Hypertension Plan

Blood Pressure Down by Janet Bond Brill Ph.D. R.D. is a simple and effective ten-step plan that lasts a total of four weeks, designed to help you lower your blood pressure to stable levels by eating the right foods, without using any prescription drugs or chemicals or anything of the sort.

The High Blood Pressure Solution by Richard D. Moore – Solving Hypertension through Balance

The High Blood Pressure Solution by Richard D. Moore is a book, which apart from containing plenty of information on hypertension, also offers a scientifically-formulated program which focuses on using nutrition (no chemicals or pharmaceuticals) in order to lower and stabilize one’s blood pressure.

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