A Fairly Painless Diet Could Help You Avoid a Heart Attack or Stroke


High blood pressure is an extremely pervasive problem in the US- almost 1 in 3 people have high blood pressure at any given time- and it leads to a whole host of other health problems. People with high blood pressure, or hypertension, are much more likely to suffer a heart attack or stroke than those with normal blood pressure. If you suffer from hypertension and can't seem to get it under control, or are looking for ways to avoid blood pressure issues in the future, the DASH diet- or the Dietary Approaches to Stop Hypertension diet-might be the way to go.
Does the DASH eating plan have any other advantages?
The benefits of the DASH diet plan don't stop at blood pressure. It's an all-around healthier way of eating, discarding much of the sugar and salt that makes up a large part of many Americans' diets. Following this diet can not only make you healthier on the inside, it may be the key to dropping some extra pounds and looking better on the outside as well.
What does the DASH diet entail?
The first thing to do is figure out roughly how many calories a day you require for your age and lifestyle. Check with your doctor if you have any questions regarding the correct amount of calories, or any health conditions that may affect your nutritional needs or metabolism.
Next you'll start grocery shopping and planning meals. Most of the time, you won't need any specialty or hard-to-find foods to follow DASH; you'll just need to be a bit more selective when it comes to grocery purchases. There are lots of DASH-friendly recipes available online, and once you're familiar with the ideal foods, it's easy to get creative with heart-healthy ingredients.
Following this diet doesn't necessarily mean you have to cut out your favorite foods. Instead, start paying attention to things like calorie counts and sodium levels in what you eat. Focus on whole grains, colorful fruits and veggies, lean or nonfat dairy products, and lean meats and fish. To get the maximum hypertension-reducing benefits of this diet, try to reduce your caffeine and/or alcohol intake as well.
How does the DASH plan lower blood pressure and help weight loss?
Eating a low-fat, low-sodium diet is a huge help in keeping your blood pressure and weight under control. Most Americans currently eat much more sodium per day than recommended- we may get anywhere from 3500mg a day and up, while ideally we would be eating less than 2000mg. Since your body can only process so much sodium in a normal state, consuming extra sodium causes you to retain extra water in order to cycle all that sodium through your system. Simply cutting back on sodium can allow your body to let go of that extra water it's been holding on to, putting you on the path to a healthier weight.
Sodium can also affect blood pressure; with extra fluid circulating through your body, there's more pressure than normal on the walls of your blood vessels. A consistently sodium-heavy diet gives your blood pressure no chance to normalize, and the longer your blood pressure stays higher than normal, the more damage you can do to your heart.
Reducing your fat intake, especially saturated fat, is helpful in preventing all kinds of complications. High-fat foods cause a higher concentration of cholesterol in your system, which can lead to a narrowing of the artery walls and cause hypertension. Foods with a concentration of fats also tend to carry more calories, and consuming more calories than you need to keep your body fueled can lead to weight gain. Beingoverweight can lead to high blood pressure as well, and it's best to keep your risk factors for hypertension to a minimum in order to ensure a long, healthy life.
Shawna is an avid writer about wellness and holistic health, including tips for living a healthier life style. Find similar topics from an Austin wellness center that offers fitness programs for longevity, weight loss and diabetes in Texas using mind/body exercise classes.


Article Source: http://EzineArticles.com/8049232

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