DASH DIET: to reduce high blood pressure naturally

The DASH diet consisted of two studies, named DASH and DASH-sodium, which focuses on ways to reduce hypertension by changing eating habits. The results of the first DASH study were published in 1997 and the second, DASH-Sodium, in 2000. In the DASH study, people were subjected to one of three diets: a diet nutritionally ( North Americans ), the same diet rich in fruits and vegetables and finally, the regime DASH, rich in fruits and vegetables, rich in dairy products low in fat and low in saturated fat .

The results were extraordinary. The diet enriched in fruits and vegetables and the DASH diet both were proved to lower blood pressure. The DASH diet had the greatest effect on blood pressure and it make it lower two weeks after the beginning of the plan. The blood pressure not only was lower, but the “bad” cholesterol (low density lipoprotein or LDL) was also down.

In the DASH-Sodium study, people were subjected to a DASH diet containing one of three possible amounts of salt (sodium) following, or 3300 mg per day (the normal amount consumed by many North Americans, or 2400 mg (a moderately reduced amount) or 1500 mg (an even smaller amount). Blood pressure of all people were lowered .

Daily servings of diet Dash:

  • 7-8 whole grain products .
  • Vegetables 4-5 .
  • 4-5 fruits .
  • 2-3 low-fat dairy products .
  • 2 meats, poultry, fish .
  • 2 to 3 portions of unsaturated fats .
  • 4-5 nuts, seeds and legumes .
  • As for sweets, no more than 5 servings per week!
  • Other tips to reduce hypertension .
  • Weight control .
  • Suppression of alcohol (or limitation in a glass of red wine per day) .
  • Reduce salt intake .
  • Promote a seasoning made from herbs, spices, lemon juice and garlic .
  • Eating foods high in potassium .
  • Playing sports .
  • Relax.
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