High Blood Pressure Diet – the DASH Diet

The DASH diet is gaining its popularity as a great high blood pressure diet. This type of diet is highly suggested by specialists to most individuals suffering from hypertension or prehypertension. Based on studies funded by the National Institute of Health, this eating plan has been verified to reduce hypertension. The DASH diet goes beyond the less fat and sodium regimen to lower high blood pressure. This diet for high blood pressure relies on non- or low-fat dairy products, fruits and vegetables good for hypertension.

Who Recommends the DASH Diet Plan?

Various associations and health organizations in the United States recommend the use of the DASH diet. They attest the effectiveness of this high blood pressure diet. Some of these organizations are: The 2005 Dietary Guidelines for Americans, The American Heart Association, The National Heart, Lung, and Blood Institute, and the US guidelines for treatment of high blood pressure.

D.A.S.H Diet

More about the DASH Diet?

According to research, studies, and testimonials from people who use the DASH diet plan, it can reduce high blood pressure in as fast as 2 weeks. Individuals who have mild to moderately high hypertension were the ones to benefit most from this high blood pressure diet. In relation to this, people who have a more serious high blood pressure can use the DASH diet in place of medications. It can decrease cholesterol levels, and when paired with exercise and weight loss, insulin resistance in the body may be lessened. In some cases, the diet for high blood pressure can lower the risk of heart ailments and stroke.

Most DASH diet plan books contain a 28-day meal chart. Some even provide recipes which you can use, advices for losing weight, and how you should eat when dining out in fast foods and restaurants. Several also include how you can read labels on food so that you can choose what is right for you.

What is Included in the DASH Diet Plan?

In this section of the article, you will be able to read the type of foods to include in your DASH diet plan. Add to this, information regarding the calorie intake per type of food is mentioned. You could read them below.

• Grains and grain products may be included in you DASH diet plan. A minimum of 3 whole grain foods in a day is ideal for the diet regimen. The servings on a 2000 calorie diet should be between 7 and 8 per day.

• Fruits and Vegetables. Four to six servings of fruits and veggies for a 1600 to 3100 calorie diet should be maintained.
• Low-fat or Non-fat Dairy Products should be a part of the DASH diet. A minimum of 2 and a maximum of 3 servings a day on a 2000 calorie diet should be followed.

• Fish, Lean Meats, and Poultry. The ideal serving of these types of food on a 2000 calorie diet should be 2 or less. Nuts, seeds and legumes are included in the DASH diet and should be limited to about 4 and 5 servings per week. Fats and sweets may be included in the plan but should be minimal.

Going on this high blood pressure diet may prove to be challenging especially during the first few weeks. Do not lose hope. One key to making the DASH diet plan work is perseverance and patience. Therefore you must stay focused in order to make the diet work.

If you think that this high blood pressure diet is not for you, you should not lose hope at all. There are still other diets you may try as well as lifestyle changes you may make. It is actually a matter of discipline on your part.

In addition, you may also use some other products provided in the market. A list of these natural remedies can be found in this review page high blood pressure treatment. It really pays to know your options to treat this ailment.