If you’re suffering hypertension, you have probably been instructed to change your diet. In fact, research has consistently demonstrated that high blood pressure can be affected and successfully managed through the integration of a proper diet only. The DASH diet was specifically designed to lower the blood pressure in a natural way – it’s an eating plan that incorporates a wide variety of whole foods, lots of vegetables and fruits, and lean meats and poultry. Another key aspect of the eating plan is that it’s generally very low in sodium – an element that’s been consistently associated with heightened risk of hypertension.
The DASH Diet, or Dietary Approaches to Stop Hypertension, was developed a few years ago and voted one of the best diets to lower blood pressure by a vast number of health experts. In fact, just a few years ago, the dietary plan was even selected as the best overall diet by a scientific panel chosen by the US News and World Report. The DASH study involved almost 460 adults, assigned to two eating plans. The adults in the DASH group received a lower sodium intake – around 1,500 milligrams per day – and showed significantly reduced blood pressure at the end of the trial.
The DASH diet works by providing you with a varied and healthy eating plan, consisting of lots of fruits and vegetables, combined with low-fat dairy products, lean meats, nuts and beans, and whole grains. It includes a reduced amount of red meats, sodium-rich foods, sweets and sweet-containing beverages, all of which have been correlated with increased blood pressure. The dietary plan also limits the consumption of egg yolks, since they’re rich in cholesterol. It’s very efficient when it comes to managing hypertension, as the diet plan is generally low in saturated fats and cholesterol. Also, the protein that comes from the fish and lean meats and the minerals and fibers control the blood sugar and cholesterol levels. The elevated cholesterol levels people experience are usually associated with increased consumption of sweets or processed foods, rich in salt – the DASH diet strives to lower that amount as much as possible in order to keep your blood pressure on track. In addition, the fats included in the plan are predominantly unsaturated, instead of the saturated and trans fat, which have been associated with heightened risks of cardiovascular disease.
The eating plan can easily be tailored to your specific calorie needs, depending on your age and physical activity. Generally, the DASH plan is suited for a caloric intake of around 2,000 calories per day, but can be modified to lower calories, especially if you’re trying to lose weight.
The DASH eating plan is easy to follow and, as it’s generally low in saturated fats and salt, it can reduce your risk of hypertension, as well as successfully manage the symptoms, if you’re already suffering from it. Research consistently demonstrates that following the DASH diet results in lowered cholesterol levels and improved overall health and general well-being.
As you get older a combination of hormonal changes like the reduction in growth hormone level and the build up in stress that comes from work and family life will lead to weight gain due to an accumulation of body fat. This is usually a gradual process that starts in your thirties and becomes more obvious in your early forties. Unless you recognize these changes early, change your mindset and take sustainable healthy action, you will continue to gain weight and struggle to reduce your blood pressure, Here are 3 tips on how changing your mindset can help you reduce your reduce your blood pressure in a sustainable way after 40.
The first change in mindset you need is to focus on long-term lifestyle changes instead looking for short-term quick fixes. Remember that slow and steady wins the race. You need to stop chasing after the latest diet, the latest “pill” that will magically burn off fat, reduce your weight and help you reduce your blood pressure. Research has shown that 60-90% of people who start a new exercise regimen give it up within 6 months. Unless you have a change in your mindset, you will end up being part of this group.
The second mindset change you need is to look inwards. Instead of looking outwards, look inwards and try to gain a deeper understanding of yourself so that you will know which set of physical activities and exercises will best fit your personality, sense of self and your energy level. It could be running with friends, walking, swimming, tennis or playing golf. Once you discover which form of exercise works best for you schedule, budget and personality, stick to it. You need to do an exercise regimen for sometime before you get the full health benefits associated with it. A mindset that makes you change from one exercise to another repeatedly will lead to failure. You will end up not getting the results you desire in terms of reduced blood pressure.
The third mindset change you need to help you have a sustainable healthy lifestyle is perseverance. Stick to your chosen plan. Do not get easily discouraged by initial poor results like slow weight loss or inconsistencies in bed time. Sleeping on time and having deep sleep will help you to reduce your blood pressure because it will help you to become well-rested and have fewer hormonal fluctuations.
You also have to remember that your negative health changes occurred gradually due to bad habits like insufficient sleep, eating junk food, inconsistent exercise, and poor stress management over a period of time. In order to over come these changes in a sustainable manner you need to persevere. You need to give up the mindset that seeks for overnight solutions.
When it comes to lowering your blood pressure, medication can be of great assistance. However, what you eat and drink is more important than medication itself. Studies have shown that food and drink is just as powerful as medication. This article will have a look at 5 foods that lower blood pressure.
Banana’s contain approximately 450 milligrams of potassium. If potassium is consumed more, more water and sodium will go through your urine. Potassium removes the dangerous effects that sodium causes. In order to lower your pressure, the amount of sodium consumed each day should be less than 1500 milligrams. The amount of potassium should be increased to around 4700 milligrams.
Another food is yoghurt. An adult should have about 1000, to 1500 milligrams of calcium daily. Yoghurt that has a plain flavour and has no fat in it, will help your pressure to remain low. It is recommended that a couple of cups or more should be consumed each day. You could also consume this yoghurt with vegetables, dips or on the top of oatmeal.
Dark Chocolate contains Polyphenols is also one of five foods that lower pressure. This is an important class that contains bioactive phytochemicals. Studies have shown that this can prevent vascular disease or heart disease. In order to keep your blood pressure low, it is best to go with the real dark chocolate. Coco powder that is natural and unsweetened can be used. So can Coco Powder that has less calories, sugar and fat in it.
Garlic can also be included in one of the foods that lower blood pressure. It has been proven that Garlic reduces the chance of prostate and lung cancers. It can also remove cancer cells. Garlic can also prevent you from getting colds. In terms of lowering your blood pressure, it will often assist those who have hypertension.
Asparagus contains anti-inflammatory. This is what helps an individual recover from health difficulties including: heart disease and cancers. It also contains glutathione. Glutathione can free your body from radicals and other poisons. Also included in asparagus are: vitamins, B, C and K. iron, calcium and zinc and much more. As a result, this is another of the foods that lower pressure.
These are just five foods that lower your pressure. There are of course, many other foods that can help with this. Why not do some research and find out for yourself. You never know what you might find.