Healthy Food – Diet for High Blood Pressure

Here is a diet for high blood pressure, better doing this than taking drug.

The recommended diet: DASH (Dietary Approaches to Stop Hypertension), effective as a therapeutic treatment for many people, without side effects.
Keywords of this diet is low in sodium. Within 4 weeks, if we are disciplined, then the blood pressure can fall. In addition, we should really say goodbye to a sweet snack and contains lots of salt. The diet also encourages us to increase the intake of fruits, vegetables, nuts, and dairy products are low in fat.

It’s just food. Sports affairs, do not also forget. This diet is also suggested that we should diligently exercise to accelerate weight loss.

Begin by walking for 30 minutes, 2-3 times a week. Then increase with increasing portion of weight training twice a week, and ran on the treadmill between 30 – 45 minutes, three times a week. If all this is done with full commitment, the blood pressure was going down to a more friendly numbers. So does the weight loss.

Here’s how it works
DASH recommends the same thing as any other diet: multiply fruit, vegetables, whole grains, foods and low-fat dairy products, some meat, and a little extra sweetener. Besides iu, DASH diet is also high in protein and fiber, plus potassium, magnesium, and calcium – the mineral species proven to help lower blood pressure.

The researchers found that the three types of minerals that can help blood circulation which can not be done by additional supplements. However, if three minerals are obtained from the eaten, the result will be much better. “Nutrition is obtained from the DASH diet also helps blood vessels relax. Decrease in blood pressure produced by DASH really exciting. In America, DASH has been successful in reducing cases of coronary disorders for 15% and stroke as much as 27%, “said Njeri Karanja, PhD, senior researcher at the Kaiser Permanente Center for Health Research in Portland, United States. This institution is one of the participating institutions to design this DASH diet.

Initially, the research linking DASH 2 things, the blood Cleaner in sodium. In one study, the volunteers are divided into three groups with three types of diet. The first diet is a diet everyday usually applied most people. The second diet, normal diet but with the addition of vegetables and fruit. Third is the DASH diet rich in vegetables and fruits, low-sodium, fat and cholesterol.

The result is then examined. Both rich diet of fruit and vegetables and DASH diet, was shown to lower blood pressure. However, the DASH diet provide faster results. only in time of at least 4 weeks, even 2 weeks, starting from the first day of the diet is started, blood pressure dropped significantly. Bonuses, levels of bad cholesterol in the blood also dropped. Other studies of sodium: the volunteers were asked to perform three patterns of sodium intake is 3300 mg of salt per day, 2400 mg of salt per day, or 1500 mg of salt. The result, blood pressure falls more on those who run the pattern of sodium 1500 mg per day (about 2 / 3 teaspoon). conclusion, the less salt or sodium is consumed by someone, then his blood pressure will increasingly fall.

What are the side effects of this diet? Diarrhea in the first days of the diet because of high intake of fiber. If this happens, the experts recommend to reproduce eat fruits and wheat. on the other hand, fiber can also cause constipation if not accompanied with sufficient drinking water.

In addition, because DASH also recommends organic foods and fat restrictions, many people who want to lose any weight loss diet chose this one. But we need to remember, DASH does not specifically created to lose weight. For the DASH diet, we do not need to be a genius. We just need to cut fat intake, multiply the consumption of vegetables and fruit, and if you want to eat or drink dairy products, choose low-fat. Plus, watch the sodium intake.

DASH can provide added value to health because it can reduce the risk of cancer because of high fiber intake, reducing the risk of osteoporosis with high calcium levels, and reduce the risk of heart problems because of restricting fat and cholesterol.

However, the best diet is a vegetarian diet because if we just eat vegetables and vegetable proteins, automated means we also restrict fat.

Whatever our choices in diet, all must be related to the problem at hand. Also be adapted to the conditions of each body. If necessary, consult a dietitian to maximize results.

3 Main Rules:
1. Add lettuce reomaine intake (or spinach) to the salad menu, up to 2 cups. However, do not add dressingnya.
2. Control intake of fat, sugar, and salt. Salmon is a good choice because it contains potassium. Combine with potatoes because it contains magnesium, and magnesium from plant sources such as cashews, peanuts, and vegetables are green.
3. To keep levels low fat, use canola or olive oil for cooking. Avoid butter. choose yogurt, fresh herbs or without sodium.