Concerned about hypertension? Then it is better to consider a diet plan for long-term relief.
DASH diet is an approach to stop hypertension. Usually it is recommended by the physician for those who have high blood pressure.
DASH means “dietary approach to stop hypertension”.
Hypertension is also called as high blood pressure and it is a silent killer. High blood pressure is the strenuous effort on blood vessels when the heart is beating and at rest.
If you leave it as undiagnosed or unchecked then it can cause serious long-term damage to your body. It can result in kidney damage or failure, heart attack or stroke.
The definite cause of high blood pressure is not yet clearly determined, but the treatments like DASH diet can be highly effective.
Working of DASH diet:
The DASH diet for health programs is mainly designed to help improve your eating and exercise habits. Instead of focusing on what you should not eat, DASH diet focuses on what you should be eating.
DASH diet is an effective diet plan, which is high in fruit and vegetable content. These are high in water content and low in calories. This means you don’t need to eat large quantities to feel full.
Also include low-fat dairy products in your diet, at the same time avoid saturated fat, total fat and cholesterol. Whole grains, lean meat, poultry, or fish, legumes, nuts, oils, fats, added sugar and sweets are all the basic components of DASH diet.
The DASH diet is a good source of calcium, fiber, magnesium, potassium, and proteins. The nutrient level that your body receives on the DASH diet will vary from day to day. The DASH diet emphasizes the foods, such as fruits, vegetables, and low fat dairy products.
They act as natural diuretics and can often help reduce blood pressure without the use of medication, since it encourages salt excretion and an increase in urination.
The DASH diet consists of additional intake of fruits and vegetables that most of you are used to eat and are low in sodium. This makes it fiber rich and sometimes it can result in diarrhea and bloating.
It takes two weeks to appear the results of DASH diet. The effective response has been reported in people with moderate hypertension or prehypertension.
If you are suffering from extreme high blood pressure then the DASH diet may not eliminate the need for medication, but it may still help to lower the blood pressure.
Benefits of DASH diet:
- To reduce cholesterol
- To lower your risk of heart disease
- Lowers the insulin resistance
- Helps in weight loss
- Lowers the risk of osteoporosis
- To reduce certain types of cancer
Applying the DASH diet to your lifestyle will significantly lower your blood pressure. You can easily follow the diet and there is a huge choice from which you can choose the foods and is not overly expensive.
If you include regular exercise along with your diet plan then you will observe effective results. Take the medicines as prescribed and limit alcohol and salt intake.