How Long Is Formula Milk Good For In The Fridge DASH Diet – Proven To Lower Blood Pressure, With Easy How To Start Tips For A More Healthy Heart

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DASH Diet – Proven To Lower Blood Pressure, With Easy How To Start Tips For A More Healthy Heart

One of the most popular healthy eating plans is the DASH diet. “DASH” is a catchy acronym for Dietary Approaches to Stop Hypertension. Researchers have proven that this type of diet plan can reduce the risk of developing high blood pressure and effectively lower blood pressure in people with hypertension.

The DASH diet began as a scientific study to test how nutrients in food could affect blood pressure. The study found that a diet focused on vegetables, fruits, low-fat dairy products and legumes can lower blood pressure. This diet plan also encourages eating fish, nuts, poultry, whole grains, and limited amounts of red meat, fats, and sweets. Portion control is also recommended.

Another scientific study, called the low-sodium DASH diet, looked at how sodium reduction (1,500 mg of sodium per day) affected people on the standard DASH diet (2,300 mg of sodium per day) and their blood pressure. on a typical American diet (average 3,500 mg of sodium per day). The study showed that blood pressure did sodium intake decreases for both groups. Those who eat the standard American diet, as well as those who follow the standard DASH diet. However, those who followed the low-sodium DASH diet, which had the highest sodium content, had the greatest reduction in blood pressure. This study proves that no matter what diet plan you follow, it is important to reduce your salt and sodium intake.

Note. One of the best ways to reduce sodium intake is to cut out salt. Do not use a salt shaker at the table and do not salt food while cooking. Start using salt-free seasonings and salt substitutes.

Below are some tips to get you started on this healthy eating plan:

  • If your current diet consists of only a couple of vegetables a day, start by adding another serving at lunch and dinner.
  • Add fruit to your meals or eat it as a snack if you don’t have fruit in your diet.
  • Halve any salad dressing, margarine or butter you are currently using. Start with fat-free salad dressings and other condiments.
  • Slowly increase your dairy intake to three servings a day. To achieve this, you can replace soda, alcohol or tea with milk. Choose fat-free or low-fat dairy products to reduce fat in your diet.
  • Don’t buy as much meat as you used to. If you don’t have it in the fridge, you don’t eat it. Cut back on meat to two servings a day (about six ounces), which is all your body needs. A pack of cards is about the size of four ounces of meat. If your current diet includes large portions of meat, start by gradually reducing by a third. Start making pasta dishes, stir fries, casseroles or any recipe that contains less meat and focuses on beans, grains and vegetables.

The DASH diet you learn focuses on whole grains, fat-free and low-fat dairy products, lean meats, vegetables, fruits, nuts, and legumes/beans. It was developed in a clinical setting and is not a fad. Easy to follow, proven to lower blood pressure and reduce the risk of heart disease. No other diet has any supporting medical data. It’s a simple diet plan that can easily be adapted to anyone’s lifestyle. Start making small changes today for lower blood pressure and a healthier heart.

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