Making changes to your diet is a proven way to help control high blood pressure. These changes can also help you lose weight and lower your chance of heart disease and stroke. Your health care provider can refer you to a dietitian who can help you create a healthy meal plan. Ask what your blood pressure target is. Your target will be based on your risk factors and other medical problems. Its effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber. It also includes foods that are higher in potassium, calcium, and magnesium and lower in sodium salt than the typical American diet. Try to get at least 30 grams g of daily fiber. Check with your provider before you increase the potassium in your diet or use salt substitutes which often contain potassium.
The Dietary Approaches to Stop Hypertension DASH dietary pattern, which is high in fruits, vegetables and low fat dairy foods, significantly lowers blood pressure as well as low-density lipoprotein cholesterol LDL-C and high-density lipoprotein cholesterol. The study “Comparison of the DASH Dietary Approaches to Stop Hypertension diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial,” tested the effects of substituting full-fat for low-fat dairy foods in the DASH diet on blood pressure and plasma lipids and lipoproteins. The DASH diet was originally developed as a means for lowering blood pressure, and was designed to include low-fat and nonfat dairy foods. When substituted for carbohydrates or unsaturated fats, saturated fats have been consistently shown to increase LDL-C. Since that time, a number of studies have shown the health benefits of the DASH diet, and it has many of the same characteristics as the Healthy U. The Control diet contained less fiber, fruits and vegetables and more red meat than either of the DASH diets. Each diet period was separated by 2-week washout periods and participants maintained a constant weight during the study periods.
The Dietary Approaches to Stop Hypertension DASH diet is an eating plan based on eating plenty of fresh fruits and vegetables, and choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats. A recent study published the American Journal of Preventive Medicine found that men and women younger than 75 who most closely followed the DASH diet had a significantly lower risk of heart failure compared to study participants who did not follow the DASH diet. Currently, about 5. This latest study adds to established research linking the DASH diet with heart health. Importantly, the DASH trial represented a broad spectrum of men and women, including racial and ethnic minorities from a variety of socioeconomic levels. In a second study, researchers added a low-sodium modification to the DASH diet. In this trial, participants following a DASH diet were randomized to receive 3,, 2,, or 1, milligrams mg of sodium per day. Find them on our website along with lots of DASH-friendly recipes!