Dash meal plan

The first number in this case, mm Hg is the systolic blood pressure in your vessels as your heart beats. The second number in this case, 80 mm Hg is the diastolic blood pressure in your vessels between beats. High blood pressure usually develops over many years. It can happen due to diabetes or obesity or not getting enough physical activity. It can also sometimes occur during pregnancy. The good news is that there are ways you can manage high blood pressure and lower your risk for heart disease angina, heart attack, heart failure , stroke, kidney disease, and vision loss.

Lifestyle changes for healthy blood pressure Several healthy lifestyle habits can lower your risk for high blood pressure. The first is to not smoke because smoking is associated with many issues, including heart issues. Another lifestyle habit for healthy blood pressure and overall health is getting at least minutes of physical activity weekly. That can be done with as little as 30 minutes per day, five days per week. Sodium and your blood pressure Your nutrition impacts your blood pressure.

Depending on your consumption, several nutrients can increase or decrease your blood pressure. The nutrients associated with lower blood pressure include potassium, magnesium, calcium, fiber, and protein. However, sodium is the most infamous nutrient linked to increased blood pressure.

According to the American Heart Association, in general, the more sodium you consume, the higher your blood pressure. Sodium is one part of the salt compound, sodium chloride. One of the most significant sources of sodium intake in the diet is not your kitchen salt shaker but the sodium hidden in processed and packaged foods. A recent study enrolled 20, participants with a history of stroke or high blood pressure to see if using a lower-sodium salt substitute would reduce their risk of stroke, heart incidents, and death.

What does DASH diet mean? News and World Report. It is ranked as a top diet for heart health, healthy eating, diabetes, easy-to-follow, and general diets. The DASH diet is full of whole heart-healthy foods with blood-pressure-lowering nutrients. Choose gluten-free grains if needed.

If you follow a dairy-free diet , look for dairy-free alternatives with calcium and choose more potassium and magnesium-rich foods. Choose mostly monounsaturated fats and omega-3 fats, along with some polyunsaturated fats. Unlike many restrictive diets, the DASH diet is well-balanced and sustainable for long-term health because it limits very few foods and nutrients.

Restaurant and takeout foods can also be very high in sodium. Request that your food be prepared without added salt, MSG or salt-containing seasonings. Limit or skip sauces and condiments, which tend to be high in salt, or ask for them on the side.

Look for words that indicate high sodium: smoked, cured, pickled, soy sauce and broth. Choose fruits and vegetables as sides instead of salty snack foods like chips or fries. Combine the DASH diet with calorie cutting if you want to lose more weight.

Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time. If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.

The key is to emphasize healthy foods and sideline the less healthy ones, says Patton. When you go to the grocery store, fill your cart with whole foods and choose boxed, bagged or canned options that are low sodium. For example, original or quick cook oats in the canister have zero milligrams of sodium, but instant oatmeal packets have sodium added. Beans are also an important part of the DASH diet.

Look for no-salt-added versions, though, and be sure to rinse them. Build your meals around foods you like that fit into the DASH plan. Enjoy red peppers, celery or carrots instead.

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