Posted: February 16th, 2022
Lower You’re High Blood Pressure Within 14 Days with Dash Diet
How does DASH diet lower hypertension? It aims to reduce the intake of sodium. There are two versions of the DASH diet; t the standard version recommends an intake of total sodium intake of 2300 mg (or 1 teaspoon of salt), and the lower sodium version drops that number to 1500 mg sodium per day. Furthermore, the DASH diet aims to maintain a calorie intake of 1699 – 3100 calories each day. It is also low in fat and cholesterol.
The DASH diet is among the most affordable intervention for lowering high blood pressure (Steinberg et al., 2017).DASH diet puts a lot of emphasis on feeding on fruits and vegetables, low-fat dairy foods, and whole grains, however adherence to this among hypertensive patients remains poor (Chiu et al., 2015) .when hypertensive patients follow the DASH diet, they lose weight and improve metabolic parameters like insulin sensitivity thus improving on health status. The main goal of DASH is to reduce the level of sodium and saturated fat in the body and to increase potassium, magnesium, calcium, and fiber (Lim, 2017.)
The result of adopting the DASH diet is attained in as little as two weeks after adopting the intervention, and it is caused by several parts of the diet rather than a single item or nutrient. (Buckingham, 2018) in addition to lowering high blood pressure, DASH has many benefits to a hypertensive patient; firstly, it lowers low-density lipoprotein; secondly, it reduces cholesterol levels in the blood. (Weyenberg et al.)
The DASH diet requires a specific amount of servings from several food groups each day. Depending on how many calories you require per day, the number of servings you require may vary. You can make changes gradually. Begin by restricting your salt intake to about one teaspoon per day. After your body has adjusted to the diet, reduce your salt intake to approximately 2two third teaspoons(Sake & Cornelissen). Here is a recipe that meets the goal of a DASH diet; Chocolate Smoothie With Avocado and Banana the Ingredients: for this recipe are cups of vanilla milk,1/2 avocado, pitted and peeled, one medium banana, peeled,1/4 cup unsweetened cocoa powder, two individual packets Splenda. Place all ingredients in a blender and process until smooth. Serve immediately
Conclusively, the DASH diet is very simple to follow and does not overtly exclude any foods, but it does limit the number of servings a person can consume. Because alcohol can raise blood pressure, males should limit themselves to two drinks per day and women to one drink per day.
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