Preventing Hypertension Ideal Diet

-

Dietary Approaches to Stop Hypertension

The recent modification to the recommended dietary program for hypertension is based on the clinical research made by the National Blood, Heart and Lung Institute. The team had investigated the effects of blood pressure to whole dietary program called Dietary Approaches to Stop Hypertension (DASH).

The research found that high blood pressure can be reduced (without controlled sodium intake or weight loss scheme) through eating based on dietary plan. This dietary plan includes low in saturated fat, cholesterol, total fat and rich in veggies, fruits and dairy products with low-fat contents.

The DASH dietary plan focuses on meals around the vegetables and fruits instead of poultry meats. Also, it is high in fiber which allows about 2 – 3 times the amounts of magnesium, calcium, and potassium that most Americans can consume.

It also includes an extra food groups that contain dried peas, beans, seeds, and nuts from which 4 – 5 servings per week is highly suggested.

The DASH dietary plan is used to treat and prevent hypertension (high blood pressure). It is based on the daily 2,000 calories intake. The illustration below will help everyone to establish their dietary plan menus. It also serves as guidelines for purchasing foods. Keep in mind that the amount of daily servings in the food group will vary from the list, depending on the individual’s caloric needs. 

Grains and grain products

Daily Servings: 7 to 8 

Serving Sizes: 1 ounce (28 grams) dry cereals, 1 slice of bread, and half cup of pasta, cereal, or cooked rice. 

Examples: unsalted pretzels, popcorn, whole wheat bread, pita bread, English muffin, cereals, bagel, oatmeal, crackers, and grits. 

Importance to DASH: Significant sources of fiber and energy. 

Fruits

Daily servings: 4 to 5 

Serving Sizes: half cup of cooked veggies, 1 cup of raw leafy veggies, and 6 ounces (177 ml) of vegetable juice. 

Examples: Strawberries, apricots, prunes, bananas, pineapples, dates, peaches, grapes, melons, and orange juice. 

Importance to DASH: Significant source of magnesium, fiber, and potassium. 

Veggies

Daily Servings: 4 to 5 

Serving Sizes: half cup of cooked veggies, 1 cup of raw leafy veggies, and 6 ounces (177 ml) of vegetable juice. 

Examples: Green beans, tomatoes, spinach, potatoes, kale, carrots, collards, green peas, broccoli, and squash. 

Importance to DASH: Rich sources of fiber, potassium, and magnesium. 

Meat, fish, and poultry

Daily Servings: 2 or less 

Serving Sizes: 3 ounces (85 grams) of meat, fish, and poultry 

Examples: lean meat, poultry, and fish 

Importance to DASH: major sources of protein and calcium 

Fat-free or low-fat dairy products

Daily Servings: 1 cup of yogurt, 8 ounces (237 ml) of milk, and 1 and half ounces (43 grams) of cheese. 

Examples: low-fat or fat free (1%) of milk, low-fat or fat-free cheese, low-fat or fat-free buttermilk, and frozen yogurt. 

Importance of DASH: fat-free or low-fat dairy foods. 

Sweets

Daily Servings: 5 per week 

Serving Sizes: 8 ounces (237 ml) of lemonade, 1 tablespoon of jam or jelly, half ounce of jelly beans, and 1 tablespoon of sugar. 

Examples: Ice, sugar, sorbet, jelly, fruit punch, jam, hard candy, fruit-flavored gelatin, and jelly beans. 

Importance of DASH: Rich sources of fiber, magnesium, energy, potassium, and protein (sweets should have low content of fats). 

Fats and oils

Daily Servings: 2 to 3 

Serving Sizes: 1 teaspoon of vegetable oil. 1 teaspoon of soft margarine, 2 tablespoons of light salad dressing, and 1 tablespoon of low-fat mayo. 

Examples: Vegetable oil (safflower, olive, corn, and canola oil), soft margarine, light salad dressing, and low-fat mayo. 

Importance of DASH: Allows 27% of caloric fat which are included or added in the foods. 

Nuts, dry beans, and seeds

Daily Servings: 4 to 5 per week 

Serving Size: half cup of cooked dry beans, 1/3 cup or 1 and half ounces (43 grams) of nuts, half cup of cooked dry beans, and 2 tablespoon or half ounce (14 grams) of seeds. 

Examples: Peas, almonds, lentils, mixed nuts, kidney beans, peanuts, sunflower seeds, and walnuts. 

Importance to DASH: Rich sources of magnesium and protein - By Edterchelle Soriano 

Comments

Post a Comment

Popular posts from this blog

Mitral stenosis heart disease

-
It’s a frightening truth that innumerable people across the globe are becoming victims of heart diseases, day by day. Mitral stenosis is a kind of heart disease, which affects plethora of people, belonging to different geographical area, ethnicities, races, and cultures, etc.  Mitral stenosis is the disease inflicting the mitral or bicuspid valve of the heart. Our heart is made up of 4 chambers, and again divided into right sided chambers, and left sided chambers. Mitral valve is present between the 2 left sided chambers of the heart. Narrowing of the Mitral valve is known as Mitral stenosis.  Mitral stenosis causes: There are myriad causes of Mitral stenosis, and let’s talk about a few of them:  One of the most common causes of Mitral stenosis is another heart disease called Rheumatic fever. This disease has serious implications on the heart, along with many other organs of the body.  It adversely affects the valves of the heart, mainly the Mitral v...
Read more

Foods That Prevent Hypertension

-
Image
Hypertension (HTN) refers to the increase blood pressure (above 120/80 mmHg). According to the May 2012 statistical report from World Health Organization, there are approximately 290,000 cases of maternal deaths with relation to Heart Disease caused by hypertension. 1/3 of the figure comes from India with 20% prevalence rate and Nigeria with 14% incidence rate. Juvenile Hypertension is a condition that affects children. The data taken from the WHO records show that in 10-year study (2002-2012), there are 7.6 million deaths yearly occurring to children with heart disease caused by hypertension. This simply tells everyone that hypertension is one of the leading causes of mortality deaths in the world. Everybody is not exempted for this case especially if they are engaged with several unhealthy lifestyle practices. In line with this, we will provide you with information regarding the preventive care for hypertension. It provides strict emphasis on the foods that can help ...
Read more

Juvenile Hypertension Essential Facts

-
High blood pressure in children is described as higher BP readings for about 95% compare to normal BP. This condition may occur to both male and female child. It usually affects a certain age group (14-18 years old). The juvenile hypertension may strike any child with varying weight and height, as well. Any case of high blood pressure that may occur to children who are below 10 years old is caused by other underlying cardiac problems. However, the causes of this vascular problem are the same with the hypertension to adults. These include overweight, failure to exercise, and possesses poor eating habits.  Modification of lifestyle and eating pattern can help reduce the chance of getting juvenile hypertension. But for other cases, pharmaceutical drugs will be given to stabilize the blood pressure.  Causes of Juvenile Hypertension There are two major groups of causes for juvenile hypertension. These include the modifiable and non-modifiable factors. For modifiable fac...
Read more