DASH Diet-The High Blood Pressure Diet

High blood pressure is dangerous as it can take one’s life. However, it can easily be prevented either through proper medications or a natural treatment which includes a high blood pressure diet. Avoid saturated fats and high cholesterol foods for these will cause clogging of arteries preventing the blood from circulating to the heart.

Make a food diary for your daily diet so that your eating plan is easy to follow. The DASH (Dietary Approaches to Stop Hypertension) can be your guide for your high blood pressure diet. This diet includes foods which are easy to prepare and includes most types of foods which are essential for good health.

DASH DietLow fat food, lean meats, poultry, whole grains, fish, nuts, foods rich in potassium, calcium and magnesium are included in this diet. These are the foods which could fight for hypertension, high blood pressure, strokes, cardiovascular diseases and kidney diseases. These are considered as healthy foods for the heart.

Low fat food
Low fats foods are considered as healthy foods. These include bread, cereal, pasta, rice, vegetables, fruits, lean meat, fish, egg white, beans, nuts, seeds, skim milk, cheese, and low cholesterol cooking oil.

It’s better to bake, broil, steam, and grill instead of deep frying. In this way, you can make the most delicious and healthiest low fat foods which are needed for lowering your cholesterol and high blood pressure.

There are some tips of cholesterol lowering foods – make a list of low fat foods that can help you to start your healthy eating diet and lowering your cholesterol. Eating low fat food does not mean losing the taste or flavor. You still can prepare and cook them in a way that it becomes the healthiest and delicious low fat food you had ever eaten.

Lean meats and poultry
Lean meats and poultry are best choices if you want to include meat in your diet. Have a choice of skinless breast of chicken or turkey. These are best sources of protein. Have them grilled, boiled, or roasted.

Whole grains
Whole grains are needed in the manufacture of cereals, bread and other building blocks to some other foods. Whole wheat flour is unhealthy.

Fish and nuts
Fish and nuts are beneficial to our body for it help fight depression, prevent heart diseases, and maintain a healthy weight and keeps our eyes healthier.

Foods rich in potassium, calcium and magnesium
Foods under this group have many uses. They are important to the normal functioning of the body tissues from heart to the bones as well as other parts of the body.

As a whole, the DASH diet can help reduce cholesterol levels as well as saturated fats. It also helps lower high blood pressure, prevents heart attack, stroke and other cardiovascular diseases. Fiber can help in the functioning of the digestive system. Reduced sodium can lessen the risk of congestive heart failure and atheosclerosis. Avoidance of sweets and high sugar content beverages can maintain sugar balance in the body.

Since the DASH diets are rich in potassium, magnesium, calcium and protein, it can provide the major nutrients in the body.

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