DASH Diet Know How

What is DASH Diet? DASH ( Dietary Approaches to Stop Hypertension ) diet control of hypertension is recommended by the American Heart Association based on the results of scientific studies that administered the National Heart, Lung, and Blood Institute (NHLBI), the United States. The main principle of the DASH diet is presenting a diet with balanced nutrition a rich food source of potassium, calcium, magnesium, dietary fiber from vegetables, fruits and milk, and limit saturated fat, cholesterol, salt, sugar, coffee, and liquor. In the DASH diet studies that included 459 adults with blood pressure = systolic <160 mmHg and diastolic 80-95 mmHg, it is evident that the DASH diet can lower systolic blood pressure by 6 mmHg and diastolic pressure by 3 mmHg within 2 weeks of starting the DASH diet. The results are better seen in patients with hypertension (as much as 27 percent of total study participants) because it can reduce systolic blood pressure to 11 mmHg and diastolic pressure up to 6 mmHg. Forego the DASH Diet (2000 calories / day). DASH Diet now recommended by the U.S. Department of Agriculture (USDA) as an ideal eating plan for all Americans.

Hypertension is often called the silent killer because it usually has no symptoms, and only realized when the condition was already severe. There are actually many ways to treat hypertension. One of them by implementing the DASH diet. Hypertension is not a new disease. High blood pressure or hypertension occurs when blood pressure increased continuously throughout the day. This is very dangerous because it makes the heart work too hard and the encouragement of high-pressure blood flow over time will damage the blood vessels. Blood vessels will become thick, stiff, and prone to narrowing, even blocked. Hypertension that occurs over many years will lead to complications in the form of heart disease, kidney failure, and stroke. During this time the researchers applied a strategy of the Big Four for hypertension, by reducing salt intake, maintaining a healthy weight, exercising, and stay away from booze . Now the strategy is increased by one, ie with the DASH diet on a regular basis.

Diet in a day is recommended in the DASH diet contains 2000 calories, divided into three meals (breakfast, lunch, and night). But the amount of energy can be adapted to the conditions of each person on a diet. Therefore, before undergoing the DASH diet, required consultation with a doctor or nutritionist to determine an individual’s nutritional needs. Reduce consumption of salt (sodium) is the most important thing for lowering blood pressure. Based on the amount of salt consumed daily, the DASH diet can be divided into two, namely a maximum of 2400 mg of sodium consumption is equivalent to 6 g (1 tsp) table salt (salt consumption is a maximum limit according to WHO recommendations and the Federal Government National High Blood Pressure Education Program ) and 1500 mg sodium consumption is equivalent to 4 g (2 / 3 teaspoon) of table salt. This amount includes the amount of natural salt contained in food as well as the amount of salt added when cooking. 1500 mg sodium DASH diet gives better results with lower blood pressure more than 2400 mg sodium DASH diet. But to help you adapt to the low-salt diet, the DASH diet should do 2400 mg sodium / day at the beginning of your DASH diet, if it is getting used to you can proceed with the DASH diet 1500 g sodium / day.

Not only for hypertension Implementation of the DASH diet was only recommended for patients with hypertension (blood pressure> 140/90 mm ​​Hg) and prehypertension (blood pressure 120-139/80-89 mmHg), but also useful to prevent various diseases. Recent research in April 2008, published in the Archives of Internal Medicine , again proving that the DASH diet can reduce the risk of heart disease by 24 percent and the risk of stroke by 18 percent in women. According to Teresa T.Fung , head of the researchers from Simmons College, Boston, is due to the DASH diet based on vegetables, fruits, vegetable protein is high in fiber and minerals that can lower total cholesterol and LDL (bad) cholesterol causes cardiovascular disease up to 7 percent.

Foods that are recommended for DASH Diet:

Foods that are shunned

Fruit and Vegetable can control blood sugar and act as antioxidants to prevent cell damage from free radicals because it is implementing the DASH diet is also beneficial to reduce the risk of diabetes and cancer. DASH diet is also beneficial to lose weight because of the daily calorie intake in the diet is smaller than a normal diet. Moreover, because this diet is high in calcium from milk and other sources, if undertaken on a regular basis would be beneficial to prevent osteoporosis. It should be consultation and attention Although the DASH diet has no side effects, but its implementation still need to be considered and consulted with doctors, especially for patients with renal failure chronic.

Foods that are recommended in the DASH diet is high in potassium, whereas renal failure patients are advised to reduce consumption of foods high in potassium. Kidney damage would lead to hyperkalemia (excess potassium in the blood) that can cause problems such as heart rhythm disturbances that can be fatal. The DASH diet is recommended to consume lots of milk and other dairy products. Therefore, people with lactose intolerance are unable to digest lactose in milk is likely to be difficult to follow this diet. Consumption of milk will cause stomach cramps, bloating, nausea, and diarrhea in people with lactose intolerance. But do not worry, you can still undergo the DASH diet by replacing milk with yogurt because the lactose in yogurt has been broken down by bacteria so that lactic acid content of low lactose.

If you are taking medications for controlling hypertension doctor’s instructions, you should not stop taking it as long as you are on a diet DASH. Especially for people with hypertension with systolic blood pressure over 160 mmHg, the DASH diet should be combined with medical therapy or medication. Consult with your physician prior to and during the performance of the DASH diet. For those of you who are not accustomed to eating vegetables, fruits, and cereals in large quantities, at the beginning of the DASH diet complaints will arise in the form of bloating, frequent flatulence, and diarrhea. This is because not used to eating fruits, vegetables, and foods high in fiber are difficult to digest. To prevent this, increase consumption of fruit and vegetables gradually.

Quick Tips for DASH DIET:

• Reduce Salt Consumption
• Reduce consumption of fast food, canned food (sardines, corned beef), frozen foods (sausages, nuggets , fried chicken), vegetables preserved (salted mustard, pickles, pickled), and snacks (various snack salty) that contain lots of salt, MSG, spices instant, and preservatives.
• Make a habit of reading labels before buying packaged foods, consider whether it has a salt content of food in quantities high.
• Limit the use of seasonings that contain salt such as soy sauce, shrimp paste, block instant broth, tomato sauce, chili sauce, paste, and tauco.
• Use fresh herbs instead of salt to taste. Various spices such as basil, celery, garlic, oregano, paterseli, pepper and nutmeg, is sufficient to give a natural fragrance in cooking.
• Drink plenty of water, so that excess sodium can be removed by the body

Well, not hard right to follow the DASH diet? Implement the DASH diet is not hard to do because there are no special foods should be consumed, all the suggested foods you can find by mullahs in the markets and supermarkets. But remember, the benefits of the DASH diet for hypertension would be best if combined with healthy living Gays.