DASH Eating Plan
The meal plans in these books are designed to avoid the blood sugar roller coaster that results in cravings. Benefits, Risks, Recipes, More. In fact, the eating plan is popular among dietitians, doctors, and other health professionals in the United States. Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. All of these studies prove not just the effectiveness of DASH Diet in achieving its primary goal of reducing blood pressure, but also its wide reach of effects that span the whole chain of cardiovascular and lifestyle diseases. They also recommend you choose low-fat mayonnaise and light salad dressing.
The primary outcome of the DASH-Sodium study was systolic blood pressure at the end of the day dietary intervention periods. The secondary outcome was diastolic blood pressure. Study results indicate that the quantity of dietary sodium in the control diet was twice as powerful in its effect on blood pressure as it was in the DASH diet.
As stated by Sacks, F. The DASH diet and the control diet at the lower salt levels were both successful in lowering blood pressure, but the largest reductions in blood pressure were obtained by eating a combination of these two i. The hypertensive subjects experienced an average reduction of From Wikipedia, the free encyclopedia.
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While it was not originally developed for weight loss, the DASH diet is also very effective as a healthy weight-loss plan. It can be ideal for people who are into losing weight without the typically-excessive and under-pressure dieting.
Also, since it does not require purchasing any sort of branded supplements which can be expensive , it is perfect for people on a budget. It is clear that the DASH diet's primary goal is to improve overall nutrition quality. Nevertheless, since the DASH diet eating plan was originally created to help individuals with high blood pressure, it is reasonable to say that the main objective is to help people prevent and control high blood pressure.
Due to the fact that it follows specific standards and new information, it aims to provide a balanced diet following measurable portion sizes that adhere to reputable health organizations and studies. Nonetheless, helping people improve their health remains to be the main goal.
The DASH diet works based on servings from different food groups. It calls for a specific amount of calorie intake, and the amount depends on the person's age and the number of calories that they burn in a day. The diet provides a graph with different food group serving numbers, and a person should consume the number of servings indicated under their calorie segment.
In addition to following the DASH diet's proportioned meals, people are also encouraged to be physically active, avoid alcohol and get plenty enough of sleep. Due to the fact that the DASH diet is cemented around the idea of lowering blood pressure, it focuses on nutrients that help do so, such as potassium, calcium and magnesium.
These nutrients can be found in every-day foods such as fruits, vegetables, low-fat dairy and other food groups. Based on the DASH diet, people should consume the highest number of servings from the grains food group and very little fat.
Overall, the DASH diet eating plan is well-rounded in its nutrition guidelines and an excellent diet program for everyone. Hypertension, or high blood pressure, is one of the most common diseases. It affects 1 in 3 Americans over the age of 18 years old. Hypertension, especially when ignored, can lead to more severe disorders such as cerebrovascular diseases, cardiac problems, and kidney failure.
The treatment of hypertension and maintenance of optimal blood pressure level is of great importance. Blood pressure is a measure of the force of blood in the circulatory system, which is often taken for medical diagnosis and monitoring. The reading consists of two levels or numbers, namely the systolic blood pressure upper or first number and diastolic blood pressure lower or second number.
Normal blood pressure is 90 to mmHg for systolic and 60 to 80 mmHg for diastolic blood pressure. Hypertension is further divided into two stages:. People who have systolic blood pressure between and mmHg and diastolic blood pressure between 60 and 80 mmHg have high normal values of blood pressure, and this range is defined as a stage of prehypertension.
The higher the level, the greater the health risk. For example, kidney disease, primary aldosteronism and pheochromocytoma. This kind of hypertension is called secondary , and treating the underlying condition will very likely result to a reduction in blood pressure levels or return to normal values.
However, in most patients the cause of hypertension is unknown. This is called primary or essential hypertension , and it commonly requires a life-long treatment.
A high blood pressure makes it hard for the heart to pump enough supply of blood that contains the nutrients and oxygen needed by the different parts of the body.
This can result to less elastic and scarred arteries. When stiffening of the arteries develop, it causes thickening of the cardiac muscle making it work even harder and weak. Damaged arteries affect the amount of blood supply that reaches body organs for proper functioning and a reduction in blood supply will harm any affected organs.
This is why kidney failure is a very possible complication of high blood pressure. Hypertension treatment is complex, and it includes lifestyle changes and medical treatment.
However, medical treatment may not always be needed. You can ask your doctor for advise. It is important to keep in mind that medical consultation remains a priority.
The need for medical intervention can be determined by a doctor, where the combination and doses of antihypertensives are individual to each patient, as they depend on patient's blood pressure levels, age, other diseases that the patient may be suffering from and patient's general state. On another note, every patient with hypertension is advised to make changes to their lifestyle. These include weight reduction, smoking cessation, engagement in aerobical physical activities, moderation of alcohol consumption and changes in diet.
The DASH diet was first developed in the s, based on multiple research, in order to produce a food-based strategy to lower blood pressure.
The DASH diet has been found to lower the blood pressure levels of individuals whether they be hypertensive or healthy people. Interestingly, this can also be achieved even without changes in salt intake or weight. However, it has shown not to lower the blood pressure level of healthy individuals to an extent that it goes below normal levels.
The efficacy of the diet was proven in many studies: The DASH diet is a meal plan containing high amounts of fruits, vegetables and whole grains. Fat-free or low-fat diary products, fish, beans and nuts should also be included. Foods rich in nutrients such as potassium, calcium and magnesium, along with antioxidants, contributes greatly to the normal functioning of the cardiovascular system.
The inclusion of restrictions in sodium intake to the diet has shown the greatest reductions in blood pressure levels among the studies. Hypertensive individuals with the lowest intakes of salt appeared to display the most impressive results. The DASH diet was not designed as a weight loss plan, but following the diet does not lead to unhealthy weight gain. However, since reduction of weight is also needed in some patients with hypertension, weight loss can be easily achieved by following the meal plan where you can reduce daily intake into calories; while increasing physical activity.
Following the diet, together with other healthy lifestyle changes adds up to the effects of antihypertensives. It may also allow the possibility to have lower doses of these drugs needed in controlling blood pressure in patients with hypertension. It is even more important in patients with prehypertension, for with these patients, lifestyle changes can prevent or slow down the actual development of hypertension. It can help prolong the time where you have no need for intake of medical substances or need for undergoing regular therapy.
The DASH dietary pattern may be effective at lowering blood pressure but is not only recommended for people suffering from hypertension; it is recommended for everyone, as it is a model of modern healthy diet, that is balanced, flexible, easy to follow as you go on and requires no special foods.
The DASH diet was developed in an effort to help reduce blood pressure in place of drugs and other medication. However, it does not actually encourage replacing the need for drug intake considering that the situation of each individual can be different. Despite the DASH diet having been proven to be very effective, you need to have a consultation with your doctor before making changes with your medicinal regimen.
The meal plan advocates foods that are low to moderate in fat and high in fiber which are key drivers in managing high blood pressure.
Having a healthy blood pressure is important to maintaining the overall health, not only of your heart, but of your body. You may have already known that high blood pressure increases the chances of stroke or heart attack, do you?
Whilst it is a good idea to always include a daily bout of exercise simple brisk walking will do , the DASH diet is simply about making manageable dietary changes that are flexible and built on proven nutritional advice.
In fact, the eating plan is popular among dietitians, doctors, and other health professionals in the United States. It is also increasingly becoming very common to weight loss enthusiasts due to its long-term effects and considering the way it emphasizes a diet high in vegetables, whole grains, fruits and low fat dairy products.
Given that the DASH meal plan cuts out much of sugary and high-fat foods, people may notice that they automatically reduce their intake of calories and lose weight. Additionally, with the inclusion of proteins that keep people fuller for a longer period, followers of the DASH diet can easily notice that their snacking in between meals reduces.
The result is a noticeable weight loss that accompanies lowered blood pressure levels. Research suggests that following the DASH dietary pattern that is rich in satiating and high-fiber foods reduces abdominal obesity, body weight and waist circumference in only a span of 8 to 24 weeks. Losing weight with the DASH diet is, crucially, an easy way to also lower your cholesterol, total fat, and saturated fat levels, all relevant to a reduction in blood pressure.
It is constructive to overall health that further puts you at lesser risk of different medical complications. Another key benefit of the DASH diet is not being a crash diet, or something you perform as a knee jerk reaction.