DASH helps individuals who are hypertensive. In general, anyone with a family history of high blood pressure, stroke, heart disease, or cancer, can also benefit from this diet. DASH is also ideal for people fearful of continuing to take dangerous prescription medications and who might prefer using a natural, safe approach. Even if your blood pressure is in normal range, DASH is considered an important factor in the prevention of high blood pressure later on. And, as people get older, their risk of getting other chronic diseases lessens with the DASH approach.
Unlike many diets that are typically endorsed by celebs, fitness trainers, and weigh-loss gurus, DASH was created by a team of doctors, with assistance from researchers, nutritionists, and study participants.
This diet was commissioned by the National Institutes of Health (NIH) and is strongly endorsed by American Heart Association (AHA), and the National Heart, Lung, and Blood Institute (NHLBI).
The DASH Diet works. Not only is it supported by clinical studies (and medically approved), it has been proven successful in lowering blood pressure in only 14 days.
The key to success lies in reducing the consumption of salt/sodium - the leading contributor of high blood pressure. Table salt is very high in sodium, and 1-gram of table salt equals 1000 milligrams of sodium. Note that the recommended daily intake of sodium ranges from 1500 to 2000 milligrams. To keep sodium levels in check, examine food labels on packaged foods for sodium content, and then choose foods wisely.
DASH is an inexpensive program and very easy to use. The only purchases required are for groceries (readily available in the supermarket) that are needed to create a balanced diet.
Food sources should come from foods rich in antioxidants such as vegetables, fruits, nuts, and grains. The diet also emphasizes low-fat dairy products, whole foods, and high-fiber foods, but limits the intake of lean red meats, fish, poultry, sweets, and sugary foods.
Most of the allowable foods in DASH are found in three important minerals that work together to promote healthy high blood pressure:
Potassium: bananas, strawberries, broccoli, chickpeas, raw spinach.
Calcium: yogurt, tofu, low fat cottage cheese, salmon, orange juice.
Magnesium: nuts, brown rice, black beans, oatmeal, green leafy vegetables.
Lifestyle changes and exercise are crucial to preventing and treating hypertension long term. Treatments include stress management therapies like meditation, as well as gentle, calming exercises like yoga and tai chi.
Participants are also encouraged to practice mindfulness techniques. Examples of mindfulness includes conscious eating, chewing foods slowly, and even sitting down to meals at the dinner table rather than eating in front of the television.
Bananas - http://www.flickr.com/photos/bonnieshulman/566022330/
Yoga - http://www.flickr.com/photos/myyogaonline/457339126/
The focus of DASH is to lower blood pressure naturally; weight loss is not guaranteed. Nevertheless, weight loss is highly possible by implementing wholesome foods with a regular thirty-minute, moderate exercise routines at least five days a week.
Individuals with kidney abnormalities are discouraged from using the diet due its high potassium content. And, anyone affected by lactose intolerance or dairy allergies may be challenged by the high intake of dairy foods. Experts, however, advise taking digestive enzymes to confront any digestive upsets.
No known side effects or causes for alarm are associated with this diet. It's easy to stick because the meal plans are flexible. You won't feel deprived, and results are long lasting.