The DASH Eating Plan

After research found that, your diet affects the development of high blood pressure. Recent studies have shown how blood pressure can be lowered if you follow a particular eating plan. Foods that lower blood pressure were integrated on the plan called the Dietary Approaches to Stop Hypertension (DASH)

This plan also includes a new approach intended to reduce the amount of sodium consumed with each meal. Although, every one of the steps included in the plan guarantees a lowering in the blood pressure, it is the combination of all of them what makes of this plan remarkable when compared to others.

Besides the foods that lower blood pressure, DASH reduces the intake of sodium, creating awareness of the benefit that limiting the salt intake produces, helping to prevent the development of high blood pressure, or controlling the existent.

DASH eating plan is distributed free by the National Heart, Lung, and Blood Institute (NHLBI) and include findings, facts and guidelines to follow the eating plan, including limiting salt intake without sacrificing flavor. Printed or downloadable as a booklet, DASH offers tips on how to start and stay on the eating plan.

If you are really concerned about high blood pressure, the DASH eating plan also provides a whole week of menus, including some recipes with foods that lower blood pressure, created by the Federal Government's National High Blood Pressure Education Program (NHBPEP).

The DASH eating plan recommends increasing fruits in your diet, eating at least a medium apple instead of four shortbread cookies, and substituting common snacks for healthy alternatives. For instance, 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds is a great example.

Among the most important foods that lower blood pressure, DASH recommends the increase of vegetables in your diet, particular dark green leafy ones. Reduce your meat servings in half and substitute French fries with carrots and spinach. Deserts recommended include low fat yogurt or other fat free dairy products.

To reduce sodium, start cutting salt in half, and buy fresh, plain frozen or canned with “no-salt-added” vegetables. Use fresh lean meat, poultry, and fish, instead of canned, processed or smoked types. Instead of salt, add flavoring to foods with herbs, spices, and lemon, lime, vinegar, or salt-free seasoning blends.

Rinse canned foods is the best way to remove sodium, particularly from tuna and codfish. Cook hot cereals, rice and pasta without salt, and limit your intake of cured foods, such as ham and bacon, as well as condiments, including mustard, catsup, and barbecue sauce, always choose foods that lower blood pressure.