The DASH diet encourages you to reduce the sodium in your diet and to eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits. Whether you are already following the DASH diet or want to give it a try for the first time, you can make it work for you. Before you go grocery shopping: Make a list. Eat first.
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Evidence-based dietary approaches for hypertension: Sodium intake for hypertension: Individuals with high blood pressure should not add excess salt to any foods, and use an all-purpose spice flavoring such as Ms. Dash or other spices to flavor food instead of salt or salt substitutes. Salt substitutes often add potassium which may accumulate and cause hyperkalemia. Flavor enhancers such as monosodium glutamate are associated with adverse reactions. Patients should be able to follow sodium content in foods by the label and add to reach no more than a total of 2 grams per day.
There are small amounts of natural sodium in whole non-processed foods. The study compared 3 eating plans that all included a daily sodium intake of 3, mg: 1 a normal American diet; 2 a normal American diet plus more fruits and vegetables; 3 and the DASH eating plan. A reduction in blood pressure was reported among participants who followed both the plan that included more fruits and vegetables and the DASH diet. Overall, the DASH diet had the greatest effect with blood pressure reductions reported within 2 weeks of starting the diet.
The benefits of the DASH diet were especially pronounced in those with high blood pressure. The effect of the DASH diet or the normal American diet with different sodium levels 3,, 2, or 1,mg was examined. Although reducing salt intake lowered blood pressure for both eating plans, the results showed that the combined effect of a lower sodium intake with the DASH diet was greater than just the DASH diet or a low salt diet.
The greatest effect was with the lower sodium intake of 1,mg, particularly for those without hypertension.
DASH Diet Sample Menu
Arajas The study compared the following three diets, each containing 2, mg of sodium per day:. Ways to Control Calories To benefit from the DASH eating plan, it yeart important to consume the appropriate amount of calories to maintain a healthy weight. Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn. Provide additional ideas for menu planning.
High Blood Pressure, Hypertension
Choose fruit more often than fruit juice. Choose vegetables more often than vegetable juice. Try to choose whole-grain products as much as possible. Fats and oils 2 to 3 servings a day A serving is 1 teaspoon 5 mL of soft margarine or vegetable oil, 1 tablespoon 15 mL of mayonnaise, or 2 tablespoons 30 mL of low-fat salad dressing. Cut down on fats Eating a diet low in both saturated fat and total fat will help lower your blood pressure. Although you need some fat in your diet, limit how much saturated fat you eat. These fats are mostly in animal foods, such as meat and dairy foods.
High Blood Pressure: Nutrition Tips