High food attention for hypertension

BRANDED as the silent killer, hypertension is the leading risk factor for heart attacks, stroke and other circulatory diseases that kills more than 15 million people a year. Aside from proper exercise and medications, having a heart-healthy diet is one of the best lifestyle habits to consider in fighting back this killer.

Foods ingest by the body affect the chances of getting high blood pressure. The best healthy eating plan that manages blood pressure refers to “Dietary Approaches to Stop Hypertension” or DASH.

DASH diet is a simple and flexible plan that suggests reducing foods high in saturated fat, cholesterol, trans fats, sweets and sodium.

It recommends boosting of key nutrients such as potassium, calcium and magnesium that can be found in fruits, vegetables, whole grains, fish, poultry and low-fat or nonfat dairy products.

Unlike other diets, it does not consume some time to prepare special meals or buy prepackaged foods. DASH diet is designed to meet one’s lifestyle and food preferences available at home.

By sticking with this diet plan for as little as two weeks along with effective physical activities, a result from high to low blood pressure is possible.

Positive Heath Wellness. com, a Web site that promotes healthy lifestyle, enumerates some specific guidelines to get the DASH diet plan just right. By following these guidelines, you can avoid foods that trigger high blood pressure.

The first part of this diet is eating 6-8 servings of grains a day together with pasta, bread and cereal. Whole grains have nutrients such as zinc and magnejust sium that lower blood pressure. It is also rich in fibers that help digestive system function well.

Vegetables come second. Broccoli and dark green leafy vegetables are just some of the best sources of potassium and magnesium that help the heart work properly.

These foods have similar functions to sodium without raising the blood pressure much. Sweet potatoes, carrots and tomatoes are also great additions to the diet plan.

Fruits should be listed on top too. These contain vitamins and minerals that boost immune system and lower blood pressure.

“The best thing about fruit is that it’s easy. There’s no need to worry about cooking it, and in many cases, you can grab and go ,” Positive Heath Wellness. explained. Following the DASH diet also requires protein, vitamin D and calcium that can be abundantly found in dairy products. The body also needs these nutrients to help muscles, tendons and bones develop. A totally fat- free version of cheese, yoghurt and milk is an excellent choice to add on your carts.

Finally, meat and fish are needed to be limited. Meat gives iron, zinc and vitamin B, while fish is rich in omega-3, but both are tend to be higher in saturated fats. “If you’re going to eat it, look for the lean versions, especially when it comes to the red meat. You’ll likely spend more money on these versions, but they’re better for you in the long run,” the site suggests. —