Excess body weight is related carefully with increased blood pressure. So weight decrease reduces blood pressure in a large part of people who have high blood pressure and are more than 10 % above ideal weight. Too much usage of liquor can raise blood pressure and cause resistance to anti-high blood pressure therapy. If you consume alcohol you should restrict your day-to-day intake to one drink daily for women and two drinks for men.

Regular involvement in aerobics and exercisings is useful for both preventing and dealing with high blood pressure. Unfit people with regular blood pressure have a 20 % to 50 % increased threat of developing hypertension as compared to their more active and fit peers. The greater your salt usage the greater your blood pressure, and almost all Americans consume even more salt than they have to. African Americans, older and middle aged adults, and people with high blood pressure are more sensitive to salt than others.

A COPY OF THE DASH EATING PLANS

The DASH consuming strategy is based on 2000 calories a day. Use this chart to assist select foods or take it with you when you go to the grocery store.





* Grains and Grain Products

1. Daily Servings: 7 to 8
2. Serving Sizes: 1 slice bread, 1 oz. dry cereal, 1/2 cup prepared rice, pasta, cereal
3. Examples: Whole-wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, popcorn
4. Relevance of Food Group to the DASH Eating Plan: Major source of energy and fiber

* Vegetables

1. Daily Servings: 4 to 5
2. Serving Sizes: 1 cup raw leafy vegetable, 1/2 cup cooked vegetables, 6 oz. vegetable juice
3. Examples: Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collard greens, kale, spinach, artichokes, green beans, lima beans, sweet potatoes
4. Relevance of Food Group to the DASH Eating Plan: Rich source of potassium, magnesium, and fiber

* Fruits

1. Daily Servings: 4 to 5
2. Serving Sizes: 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried out fruit, 1/2 cup fresh, frozen, or canned fruit
3. Examples: Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines
4. Significance of Food Group to the DASH Eating Plan: Important sources of potassium, magnesium, and fiber

* Low-fat or fat-free dairy products foods

1. Daily Serving Sizes: 2 to 3
2. Serving Sizes: 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese
3. Examples: Fat-free (skim) or low-fat (1 %) milk, fat-free or low-fat buttermilk, fat-free or low-fat routine or frozen yogurt, low-fat and fat-free cheese
4. Importance of Food Group to the DASH Eating Plan: Major sources of calcium and protein

* Meats, poultry, and fish

1. Daily Servings: 2 or less
2. Serving Sizes: 3 oz. cooked meats, chicken or fish
3. Examples: Select only lean meat, trim away noticeable fats, broil, roast, or boil instead of frying, eliminate skin from chicken
4. Relevance to Food Group to the DASH Eating Plan: Rich sources of protein and magnesium

* Nuts, seeds, and dry beans

1. Daily Serving: 4 to 5 weekly
2. Serving Sizes: 1/3 cup or 1 1/2 oz. nuts, 2 tablespoons or 1/2 oz. seeds, 1/2 cup cooked dry beans, peas
3. Examples: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils
4. Relevance of Food Group to the DASH Eating Plan: Rich source of energy, magnesium, potassium, protein, and fiber

* Fats and oils

1. Daily Servings: 2 to 3
2. Serving Sizes: 1 tsp soft margarine, 1 tablespoon low-fat mayonnaise, light salad dressing, vegetable oil like olive, corn, canola, or safflower
3. Examples: Soft margarine, low-fat mayonnaise, light salad dressing, grease like olive, corn, canola, or safflower
4. Importance of Food Group to the DASH Eating Plan: DASH has 27 % of calories as fat, consisting of fat in or contributed to foods

* Sweets

1. Daily Servings: 5 every week
2. Serving Sizes: 1 tbsp sugar, 2 tbsp jelly or jam, 1/2 oz. jelly beans, 8 oz. lemonade
3. Examples: Maple syrup, sugar, jelly, jam, fruit seasoned gelatin, jelly beans, hard candy, fruit punch, sorbet, ices
4. Relevance of Food Group to the DASH Eating Plan: Sweets should be low in fat

Note: Fat content modifications serving counts for fats and oils. For instance, 1 tablespoon of routine salad dressing equates to 1 serving, 1 tbsp of a low-fat dressing amounts to 1/2 serving, 1 tbsp of a fat-free dressing equates to 0 servings

The DASH (Dietary Approaches to Stop Hypertension) diet suggests 8 to 10 servings of vegetables and fruits(good sources of potassium, vitamin C, and magnesium) and 2 to 3 portions of dairy products daily. The DASH diet also prompts slim, filled fat, cholesterol, and sugarcoated, and so it is lowered in red meats, and sugar containing beverages. Given that it is rich in vegetables and fruits, which are naturally lower in salt than lots of other foods, the "DASH diet meal plans" make it simpler to consume less salt and salt.





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