Blood Pressure Diet

Dash and High Blood Pressure

Improper diet and unhealthy lifestyles are the two major factors that can contribute to the incidence of high blood pressure. Regulating these two factors will definitely help you reduce the occurrence of hypertension.

There are various diet plans that you can adopt to control hypertension. However the diet plan formulated by the National Heart, Lung, and Blood Institute (NHLBI) is the most successful one in regulating blood pressure. This is called as Dietary Approaches to Stop Hypertension or DASH for short.

DASH is a great way to reduce high blood pressure. You can significantly reduce high blood pressure levels by incorporating elements of the DASH diet. This dash diet has helped millions in America to control high blood pressure and lead a life free from the tensions of consequences of high blood pressure. So, let us have a look at the DASH eating plan recommended by the NHLBI.

The DASH diet is low in cholesterol, saturated fat and total fat, but rich in foods like vegetables, fiber rich fruits, low fat milk and milk products. The diet also emphasizes on fish, whole grain foods, nuts and poultry products. The diet recommends reducing the amount of intake of lean red meat, added sugars and sugar containing food items such as chocolates and beverages and others. The DASH eating plan will ensure an increased intake of foods rich in magnesium, potassium and calcium along with fiber and protein.

Daily requirement of some of the important components of foods as per dash are as follows:
Total fat: 27 percent calories
Sodium: 2,300mg
Saturated fat: 6 percent calories
Potassium: 4,700mg
Protein: 18 percent calories
Calcium: 1,250mg
Carbohydrate: 55 percent calories
Magnesium: 500mg
Cholesterol: 150mg
Fiber: 30g

As per studies, it has been noted that if you can reduce the level of sodium that you consume to 1500mg per day it can considerably help you reduce your blood pressure levels.