Information about DASH diet, Hypertension And Diabetes

DASH diet or dietary approach to stop hypertension is an essential and fruitful approach to encounter the problem of hypertension. 

Essentially, it entails foods that lower high blood pressure or hypertension. Of course, the DASH diet also requires a reduction in foods that are known to contribute to or responsible for high blood pressure.

Anyone suffering from hypertension and diabetes knows how important it is to keep their blood sugar levels and their blood pressure in the range that is recommended by their doctor for optimal health.

Blood sugar regulation cannot be achieved alone either through food or medications. It's a combination of medication (if you're taking any), nutrition, exercise, a cheerful mindset, and family support. 

In a list of 35 popular diets of a study, experts were of the opine and decided DASH diet as the best diet for hypertensive and diabetic patients, which help people prevent the disease or those who already have it.

How Dash diet works?

The diet has shown that systolic blood pressure is reduced to 6 mm Hg. A 3 mm Hg diastolic blood pressure in diets that have normal blood pressure has also been shown to decrease. The diet has also been known to reduce high blood pressure from 11 to 6. 

The use of the diet in time has also been believed to decrease the risk of heart disease and strokes. Now, the proper use of a dash diet not only reduces blood pressure and other hypertension conditions but also provides catering advantages than what anyone else ever assumed. 

In addition, during all of this diet, 1699 to 3100 calories can be consumed a day by the individual.

What should be consumed in a DASH diet?

Fruits, vegetables, legumes, seeds, and nuts were found to be the most effective in decreasing participants' blood pressure. A well-balanced and nutritious diet should include good cholesterol, fibre, and negative calories. 

Olive oil is also recommended, and research revealed that people who use olive oil on a daily basis have proven that it helps to lower blood pressure.

Factors to be known

Inactivity, over sodium intake, alcohol excess, excess body weight and inadequate magnesium, potassium and calcium are the main contributors to hypertension. 

DASH diet foods are also advised for weight loss because most patients with hypertension are overweight. Most doctors agree that weight loss is the most effective treatment for hypertension.

Three major nutrients, magnesium, calcium and potassium, are also highlighted in the diet. The minerals are designed to contribute to the reduction of high blood pressure. In an ordinary 2,000 calorie diet, magnesium is 500 mg, potassium is 4.7 and calcium is 1.2 grams.

Foods suggested for lowering blood pressure

1. Consume fresh food (vegetables, fruits).

2. Make your meal centrally comprised of complex carbohydrates (all grains, such as pasta).

3. Make meat a second option, not the main option.

4. Eat lean meats, fish, and poultry.

5. Eat a variety of colors, textures, and tastes to avoid getting bored and return to ancient habits.

6. Steam, barbecue, roast, brush, do not fry.

7. Eat fruit and other delicious substitutes for table sugar.

8. Create your own seasoning mixture to make food flavors available and to reduce salt.

9. If you are eating it, rinse off salt from canned and cured foods.

10. Change your favorite recipes to include the principles of the DASH diet.

11. Make progressive modifications.

Recommended Sodium intake

Many sources suggest maintaining a daily intake of sodium of 1500 mg or less daily. It amounts to 2/3 of a salt teaspoon. Use salt-free and search for salt replacements.

Reducing sodium (1500 mg of sodium per day) will affect the blood pressure of people consuming a standard DASH diet of 2300 mg of sodium per day. With a reduced sodium intake, blood pressure decreased. 

Low sodium intake is recommended for those who eat the regular diet and those who eat the standard DASH diet. People who follow a lower sodium DASH diet, however, showed the biggest decrease in blood pressure. 

This demonstrates that it is important to reduce your salt and sodium intake for better and healthy living, regardless of your food plan.

Image Source - Google | Image by Pexels

Changes to adopt

DASH's diet involves all grains, non-fat milk, milk products, maize meats, meat, fruit, nuts, vegetables and legumes. Easily followed, blood pressure is lower and the risk of cardiac disease is reduced. 

There is no other diet with the amount of medical information supported. The food plan is easy to adapt to everybody's lifestyle. Start right away with slight changes in blood pressure and a healthier heart.

 The "Typical Food" 

Image Source - Google | Image by Shutterstok

Foods with lots of fruit and vegetables are helpful in maintaining high blood pressure. The DASH diet is rich in fruits, vegetables, and low-fat dairy products; balance fish, poultry, and nuts; and cut down on red meat, sweets, and sugary drinks. 

DASH is also rich in fiber, calcium, potassium and magnesium nutrients with a hypertension deficit. Potassium sources are beans, legumes, nuts, milk and vegetable products.

The more potassium you consume, the more sodium you lose in the urine. Potassium also contributes to lowering blood pressure, which helps to reduce tension in your blood vessel walls. Increased dietary potassium is recommended in adults with blood pressure.

Changes in Blood pressure

Changes occur in blood pressure with the consumption of the DASH diet, stable within two weeks and were permanently reduced for the remaining eight weeks. On average, blood pressure dropped to 5.5 mmHg (systolic) and 3.0 mmHg (diastolic).  For people with high blood pressure, blood pressure decreased 11.4 mmHg (systolic) and 5.5 mmHg (diastolic). 

There were positive health effects of the DASH diet on lowering high blood pressure. 

Reduced Cholesterol level

Most importantly the DASH diet reduces cholesterol levels. Cholesterol and other fats substances accumulate in the walls of your blood vessels and limit or restrict blood flow to your heart. 

High cholesterol is often caused by foods high in saturated fat, it is a high risk of heart disease. The DASH diet is low in saturated fat. There is a significant improvement in cardiovascular risk with DASH foods.

Why DASH diet?

It is about real food that is easily accessible to all a grocery store and allows dieters to choose from how they plan to meet their food supply goals that they enjoy it. 

Exercise also has major benefits. Not only has it been proven that exercise helps your overall condition but also helps you stay healthy. 

Exercise strengthens your heart and keeps the cardiovascular system good and healthy, and it helps control your blood sugar and blood pressure. Eating also has a huge impact on your overall health, diabetes and hypertension.

 You can help control your blood sugar and blood pressure to some degree through diet. Some foods have a certain amount of low blood sugar levels which can improve your diabetes and improve your whole life and thus gives you a better way of life.

 

Attitude towards diet

A positive attitude about anything in life is always the best. It's better to face life positively, to look at the good things you have in life, and how you can live to the fullest. 

When you think about many things in your life you feel depressed, ignore the things that you didn't feel good about. It's hard sometimes to remember some of the things to be thankful for in life, but if you look around you will see many people who may be in a worse place and position than you are.

As always it is better to leave your problems to your Lord. The power of prayer can have a lasting effect, helping you to maintain a positive attitude. That being said, however, it cannot be overemphasized that diabetics and others should be careful to consult their physician before embarking on any diet or exercise program.