The DASH diet is a great way to lower your blood pressure and improve your health. The diet focuses on eating foods that are low in sodium and high in fiber, fruits, and vegetables. It also includes lean meats, low-fat dairy, and whole grains.
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The DASH diet has been shown to lower blood pressure, and is also beneficial for weight loss. It focuses on fruits, vegetables, whole grains and fat-free or low-fat dairy. It also limits salt, red meat, and processed foods. The diet also encourages protein-rich seafood and heart healthy omega-3 fatty acids. This helps to reduce sugar cravings, which will support weight loss.
A study sponsored by the National Institutes of Health found that people following a DASH diet lowered their blood pressure without medication as well as those taking blood pressure medications. They also lowered their cholesterol and improved their lipid panel.
The DASH diet emphasizes fruits, vegetables and whole grains and limits sodium and red meat. It also includes fat-free or low-fat dairy, fish, poultry, nuts and seeds. The diet also discourages alcohol and high-sugar drinks. The DASH diet is easy to follow and includes a variety of delicious meals. For example, Oceanbox’s Salmon with Asparagus and Lemon or Swordfish with Tomato Relish are both tasty DASH meals.
Lowers blood pressure
There are many lifestyle changes that can help lower a person’s blood pressure. These include increasing physical activity, moderating alcohol intake, and changing diet. A study presented at the American Heart Association’s Hypertension Scientific Sessions 2022 found that the DASH (Dietary Approaches to Stop Hypertension) eating plan is the most effective way to lower a person’s blood pressure.
This diet includes a limited amount of sodium and emphasizes whole grains, vegetables, fruits, lean meats, low-fat dairy, nuts, beans, seeds, fish and seafood. It also limits red meat and sweets. This is a healthy and satisfying way to live your life.
This study separated the effects of minerals and fiber to see if other components of whole foods were responsible for DASH’s beneficial effect on blood pressure and endothelial function in abdominally obese metabolic syndrome subjects with prehypertension to Stage 1 hypertension. Peripheral (brachial) and central systolic BPs were lower after three weeks on DASH than on an isocaloric usual diet that was supplemented with potassium, magnesium and fiber to match DASH.
Improves overall health
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Randomized controlled trials and feeding studies show that a diet high in fruits, vegetables, low fat dairy foods, and nutrients such as calcium, potassium, magnesium, and sodium can lower BP. This dietary pattern also improves vascular function by decreasing endothelial dysfunction and oxidative stress induced by chronic BP elevation2. This RCT evaluated the post-treatment and 18-month follow-up effects of a 6-month DASH-focused behavioral nutrition intervention initiated in clinic with subsequent mail and telephone contact on BP and vascular health compared to adolescents receiving RC. DASH participants showed greater improvements in DASH adherence and systolic BP, and in intake of fruits, low fat dairy foods, and related nutrients while decreasing dietary salt and saturated fat and reducing overall calorie intake at post-treatment and through 18 months.
Reduces risk of chronic diseases
Despite the many gadgets, devices and medications on the market today, one of the best ways to reduce your risk of chronic diseases is still totally all-natural and free — exercise. Exercise has been shown to prevent heart disease, stroke and cancer, as well as lower blood pressure. It also improves sleep, which is an important part of overall health.
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