Salt Quiz: Test Your Diet IQ
Articles needing additional medical references from March All articles needing additional references Articles requiring reliable medical sources. The diet was designed after researchers noticed that high blood pressure was much less common in those who followed a plant-based diet, such as vegans and vegetarians , than in meat eaters 5 , 6. Magnesium and Potassium levels were close to the 75th percentile of U. It is difficult to quit smoking , so ask for help if you need it. With weight loss, most cardiovascular heart risk factors improve, your risk for cancers, diabetes , dementia , and many other chronic diseases decreases.
It is not a vegetarian diet, but it adds more fruits and vegetables, low- or non-fat dairy foods, beans, nuts, and other nutritious items. It provides suggestions about healthy alternatives to "junk food" and encourages dieters to avoid processed foods. Your guide to lowering your blood pressure with DASH , published by the National Institutes of Health NIH , provides useful information on popular mainstream food items and their healthy alternatives. The book also includes samples of meal plans and their nutritional values.
At the end of the book, readers can see a list of resources and how to get hold of them. The United States has seen a significant increase in hypertension, or high blood pressure , in the last 50 years.
High blood pressure is associated with a significantly greater risk of heart attack , heart failure , stroke , and kidney disease. Research published in the journal Hypertension indicates that after following the DASH diet for 8 weeks, patients with pre-hypertension had an average drop of 6 mm Hg in systolic blood pressure and 3 mm Hg in diastolic blood pressure. Systolic Pressure is the blood pressure while the heart is pumping blood, while diastolic is the pressure when the heart is resting between beats.
Patients with hypertension experienced reductions of 11 mm Hg in systolic blood pressure and 6 mm Hg in diastolic blood pressure. These reductions in blood pressure occurred without any changes in body weight because the study controlled factors to keep weight stable.
Daily calorie intake on the DASH dietary pattern ranges from 1, to 3, calories. A study published in Circulation: Cardiovascular Quality and Outcomes found that the DASH diet reduces the year risk of heart attack, especially among Black Americans, although another study suggested that this group is less likely than white Americans to adopt the diet.
The DASH diet aims to provide nutrients that can help reduce blood pressure. It is based on dietary patterns, rather than single nutrients. It also contains a high proportion of foods rich in antioxidants. These are thought to help prevent or delay the development of several chronic health problems, such as heart disease , stroke and cancer. Research that was carried out before the launch of the DASH diet showed that eating patterns can affect blood pressure patients with moderate to severe hypertension.
Participants in the study experienced a reduction in hypertension within 2 weeks of starting the diet. The DASH diet encourages participants to reduce their sodium intake. Sodium can raise blood pressure in some people. Normally, many people consume 3, mg of sodium or more each day, so both versions of the DASH diet aim to reduce sodium consumption. The DASH diet includes plenty of fruits, vegetables, low-fat dairy products, and whole grains, as well as some legumes, poultry and fish, small amounts of red meat, fats and sweets.
It is low in saturated fat, total fat, and cholesterol. This is what a person might eat in a day on a typical 2, calorie-per-day DASH diet:. Six to eight servings of grains, including pasta, rice, cereal, and bread. Four to five servings of vegetables , including fiber- and vitamin-rich vegetables, such as broccoli, sweet potatoes, greens, carrots, or tomatoes.
One serving could be a half cup of raw or cooked vegetables, or a cup of raw, green, leafy vegetables. Four to five servings of fruit , as these are rich in fiber, magnesium, potassium, vitamins , and other minerals. One serving may include a half cup of fresh, canned, or frozen fruit, or one medium fresh fruit. Two to three servings of low-fat dairy food , as these are all major sources of calcium, protein, and vitamin D.
They must be either low-fat or fat-free. One serving could include 1 cup of skim milk, or milk that is 1 percent fat, 1. Up to six 1-ounce servings of fish, poultry, or lean meat. Meats are rich in proteins, B vitamins, zinc, and other nutrients, but DASH dieters should limit their meat consumption and eat mostly fruits and vegetables. One serving may include 1 ounce of cooked, skinless poultry, lean meat or seafood, 1 egg, 1 ounce of tuna, packed in water, with no salt added.
Four to five servings of nuts, seeds and legumes , as these are good sources of protein, potassium, magnesium, fiber, phytochemicals, and other essential nutrients. Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies. Two additional shortcuts that can easily be worked into a DASH diet plan are meal prepping and batch cooking —both of which are important for quick, healthy eating.
You can also minimize time spent in the kitchen by buying weekly salad greens, bags of pre-cut veggies, and prepping produce at the start of the week. Home Health News Weight Loss. We'll help you prep. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles.
Hidden Sodium in Healthy Foods. Starting a Plant-Based Diet? Here's What to Know First. While not specifically recommended, grass-fed beef and buffalo would fit within these parameters. Grass-fed beef has a very different composition than conventional grain-fed beef. Grass-fed beef is high in omega-3s and is more similar to fish, nutritionally.
Grain-fed red meat is high in omega 6s and saturated fat, both of which are promote inflammation and contribute to heart disease , high blood pressure, and obesity. Red meat that is not grass-fed is not allowed.
What is a sample DASH diet sample menu? What are some DASH diet recipes? While the DASH diet includes solid nutrition recommendations, it can be hard for someone new to these recommendations to make food palatable. We are used to sugar and salt as the major "flavors" of our meals. To make the healthy foods in the DASH diet more appealing, be generous with herbs and spices. There are a number of salt-free spice blends that can be used for many recipes.
These spice blends can be sprinkled on proteins while grilling, turned into a salad dressing with extra virgin olive oil and white wine vinegar, or sprinkled on a sandwich to reduce the mayonnaise or cheese we typically add for flavor. What heart-healthy lifestyle interventions are part of the DASH diet? While the original DASH diet research didn't include other lifestyle changes, it makes sense to include them, and the combination has since been researched and shown to be effective.
Physical activity and high blood pressure. It is important to be physically active every day, such as taking a walk after dinner. The more activity and exercise a person does the more benefits the body receives.
As we exercise, the muscles demand oxygen, and nitric oxide is released to relax the blood vessels to allow more blood and oxygen in. Over time, this becomes a permanent effect, lowering blood pressure even when you are not physically active. For blood pressure and weight loss , physical activity should include regular walking , dancing, swimming , cycling , or other cardiovascular aerobic activity, but it also should include some strength training.
Building more muscle through weight or strength training has the best effect on weight loss and increasing metabolism. Stress management and high blood pressure. Stress can raise blood pressure even if you are following a healthy DASH diet plan.
Many times, the things that cause stress are outside of our control and we feel we cannot change it boss at work, family situations, and our health worries. What we can change is how we let stress impact us. By learning to be more stress resilient, we can reduce the impacts of stress, such as high blood pressure and weight gain. Stress management techniques such as courses in meditation which can be found online or in person are a good option.
Two types of mediation, transcendental meditation and mindfulness-based stress reduction, have been studied and proven to lower blood pressure as well as increase peace of mind and stress resiliency. Mind and body exercises such as yoga and Tai Chi also may help decrease stress. Check with your health-care professional if one of these is an option for you. Sleep and high blood pressure. You may not have realized that poor sleep increases blood pressure.
For example, people who have sleep apnea have higher blood pressure than those without the condition, and when that is treated using a device to ease breathing , blood pressure comes down.
Alcohol use and high blood pressure. Alcohol increases blood pressure and should be consumed in moderation in the DASH diet plan. The recommendations for alcohol are to limit it to one drink per day for women, and two per day for men. Smoking and high blood pressure. Smoking raises blood pressure as well as contributing to other chronic diseases. It is difficult to quit smoking , so ask for help if you need it. Options to help you quit range from support groups to medications to hypnosis.
Weight management and high blood pressure. Losing weight is difficult for most people, but it ultimately improves more than your just blood pressure. With weight loss, most cardiovascular heart risk factors improve, your risk for cancers, diabetes , dementia , and many other chronic diseases decreases. Social support is very important to be successful in weight loss. Make a commitment with several friends or join a program that helps keep you accountable and provides support.
If you are struggling to lose weight despite eating a DASH diet and being physically active, there might be problems with your metabolism or other underlying factors. Discuss the situation with your health-care professional to see if other conditions may be impacting your metabolism. Where can I find more information about low sodium foods, diet plans, and low sodium shopping lists?
The following resources provide more information about how to lower sodium in your diet, and other healthy food choices that help lower blood pressure. Salt or sodium is a vital part of a diet, but many people get too much. Too much sodium can cause high blood pressure and other problems.
A type 2 diabetes diet or a type 2 diabetic diet is important for blood sugar glucose control in people with diabetes to prevent complications of diabetes. There are a variety of type 2 diabetes diet eating plans such as the Mediterranean diet, Paleo diet, ADA Diabetes Diet, and vegetarian diets.
Learn about low and high glycemic index foods, what foods to eat, and what foods to avoid if you have type 2 diabetes. Heart disease coronary artery disease occurs when plaque builds up in the coronary arteries, the vessels that supply blood to the heart. Heart disease can lead to heart attack. Risk factors for heart disease include:. Angina, shortness of breath, and sweating are just a few symptoms that may indicate a heart attack.
Heart disease can be prevented by controlling heart disease risk factors.