Dash Diet for High Blood Pressure

Dash diet otherwise known as the high blood pressure diet is a diet recommended by the National Heart, Lung and Blood Institute, a government organization in the United States. This diet is scientifically formulated to control hypertension and so recommends that people eat lots of fruits and whole grains. It also advises people to eat lean meat such as poultry and fish. Red meat and, foods with high sugar and fat concentration are limited. The Dash diet for high blood pressure is an effective tool for reducing hypertension and is also considered to be a great diet for any healthy person. The US government recommends the dash diet as a healthy eating plan for all adult Americans. This diet has been adopted by many Americans and so dash diet recipes are often used in homes, some of the popular ones include Spinach, Mushroom and Feta Cheese Scramble, Jack-o-Lantern Pancakes, Poached Salmon with Mustard-Dill Sauce, Spicy Pork Tenderloin with Apples and Sweet Potatoes and Cranberry Apple Dessert Risotto.

Fresh vegetables


[27/365] Pork loin chop with caramelized apples

Origin of the Dash Diet for High Blood Pressure

Dash diet came into being as a high blood pressure diet, as a result of studies carried out by the National Institute of Health. In these studies three eating plans were considered and their results were evaluated, the DASH diet incorporated more fruits and vegetables and emerged as a great high blood pressure diet. For those who want to use the dash diet for high blood pressure reduction, the NIH has issued a guidebook with healthy food which can be used as alternatives for popular food that is unhealthy. Using the dash diet people who consume anywhere between 1699 to 3100 calories per day can still remain healthy and free from hypertension. This has resulted in several medical institutions advocating the dash diet and dash diet recipes.

Poached eggs and smoked salmon

90% Lean Beef - package

Dash Diet for High Blood Pressure Dietary Plan

Dash diet is a good high blood pressure diet because it makes lowering hypertension so easy. The dash diet for high blood pressure has caused the creation of many diets plans that last for 28 days and lower hypertension.

  1. Using this diet people can even lower their blood pressure within a mere 14 days without lowering sodium intake.
  2. An important rule for any dash diet is that multicoloured vegetables, fruits and vegetables are good and a large variety of such food should be included in dash diet recipes.
  3. As part of the dash diet sodium and dairy products are kept to the minimum, but people can have low fat dairy products.
  4. Dash diet for high blood pressure normally does not include any restriction on sodium levels. However, if dash diet recipes are prepared with less salt they reduce blood pressure much more than any normal high blood pressure diet.

Fresh fruit

Fresh Fruits

Health Benefits of the Dash Diet for High Blood Pressure

Dash diet has been found to be useful even in cases where people want to lose weight. This is because the dash diet for high blood pressure is a healthy diet and can be clubbed together with a vigorous exercise routine to aid weight loss. Dash diet recipes can even used to combat several other systemic diseases such as diabetes and metabolic disorder.

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