How Does The Dash Diet Work – . This is a meal plan that is based on scientific research sponsored by the National Heart, Lung, and Blood Institute.
. The DASH diet food plan includes vegetables, whole grains, poultry, fish and nuts and is low in fat, red meat, sweets and sugar-sweetened beverages. It is also high in potassium, calcium, and magnesium, as well as protein and fiber. This dietary approach has been shown to lower blood pressure, but little has been published regarding weight loss
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. Indeed, a systematic review and meta-analysis of prospective observational studies on the effects of the Dietary Approaches to Stop Hypertension (DASH) diet showed that the DASH diet can significantly protect against cardiovascular disease, coronary heart disease, stroke, and heart. the risk of failure by 20%, 21%, 19% and 29% respectively.
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The DASH diet is a lifelong healthy eating approach designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium, and eat foods that are low in saturated fat, total fat, and cholesterol. and rich in fruits, vegetables and low-fat dairy foods
Blood pressure is usually measured in millimeters of mercury (mmHg) and written as two numbers – the systolic pressure (as the heart beats) “above” the diastolic pressure (when the heart relaxes between beats) – for example 120/80 mmHg. Both blood pressure numbers are important, but only for people over 50
Or older, systolic pressure gives the most accurate diagnosis of high blood pressure. Systolic pressure is the highest number in a blood pressure reading. It is high if it is 140 mmHg or higher
High blood pressure is blood pressure higher than 140/90 mmHg, and prehypertension is blood pressure between 120/80 and 139/89 mmHg. Prehypertension means that you do not have high blood pressure now, but you are likely to develop it in the future if you do not adopt a healthy lifestyle. High blood pressure is dangerous because it makes your heart work harder, hardens the walls of your arteries, and can cause a brain hemorrhage or poor or no kidney function. If left unchecked, high blood pressure can lead to heart and kidney disease, stroke and blindness.
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Being overweight or obese increases the risk of developing high blood pressure. In fact, blood pressure increases with increasing body weight. Losing even 10 pounds can lower blood pressure, and weight loss has the greatest effect in those who are overweight and already have hypertension. Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases the chances of developing high blood cholesterol and diabetes – two
Consisted of 459 subjects with systolic blood pressure <160 mm Hg and diastolic blood pressure between 80 and 95 mm Hg. For three weeks, all participants were fed a control diet low in fruits, vegetables, and dairy products and with a fat content typical of the American diet (37% of daily caloric intake). Over the next eight weeks, participants were randomized to one of three diets: a control diet, a diet rich in fruits and vegetables, or the DASH diet.
The DASH diet was not low in sodium (salt), but it still lowered blood pressure. A meta-analysis of 56 randomized controlled trials involving over 3,500 participants did not support universal sodium restriction, but only recommended dietary sodium restriction in the elderly.
The DASH diet reduced systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.3 mm Hg, compared to controls. Subgroup analysis showed that African Americans and those with hypertension had the greatest reductions in blood pressure
Influence Of Dietary Approaches To Stop Hypertension Type Diet, Known Genetic Variants And Their Interplay On Blood Pressure In Early Childhood
. The results of the DASH diet may be applicable to a larger group due to the heterogeneous population: half of the participants were female, 60% were African American, and 37% had a household income <$30,000 per year. A limitation of the application of the DASH diet to the general population is that the study was conducted in a highly controlled setting where all meals were prepared for the subjects and therefore no comments can be made about dietary consumption levels.
By following the DASH diet, you may be able to lower your blood pressure by several points in just two weeks. Over time, systolic blood pressure can drop by eight to 14 points, which can make a significant difference in your health risks.
Note: 1500mg sodium* has been tested as a lower target and found to be even better for lowering blood pressure. It was particularly effective in middle-aged and elderly people
Most Americans should consume no more than 2.4 grams (2,400 milligrams) of sodium per day. This is equivalent to 6 grams (about 1 teaspoon) of table salt per day. 6 grams includes all salt and sodium consumed, including those used in cooking and at the table. African-Americans and the elderly are especially sensitive to salt and sodium and should be especially careful about how much they consume.
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Another DASH diet, called DASH-Sodium, calls for cutting sodium (salt) to 1,500 milligrams per day (about 2/3 of a teaspoon). Human studies of the DASH-Natrium plan also lowered blood pressure.
Looked at the effect on blood pressure of reduced dietary sodium intake after participants followed either the DASH eating plan or a meal plan typical of what many Americans eat. This second study included 412 participants. Participants were randomly assigned to one of two meal plans and then followed for one month at each of the three sodium levels. The three levels of sodium were a higher intake of about 3,300 milligrams per day (the level consumed by many Americans), an intermediate intake of about 2,300 milligrams per day, and a lower intake of about 1,200 milligrams per day. The results showed that reducing sodium in the diet lowered blood pressure in both diet plans. At every level of sodium, blood pressure was lower on the DASH eating plan than on the other eating plan. Additionally, there was no significant difference between high (3,300 milligrams per day) and intermediate (2,300 milligrams per day) sodium intake in diastolic blood pressure for those on the DASH diet. The greatest reduction in blood pressure was for the DASH eating plan with a sodium intake of 1,200 milligrams per day. Those with high blood pressure had the greatest reductions, but those with prehypertension also had large reductions
. The DASH diet can lower systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.3 mm Hg. However, the effect of sodium reduction on hypertension remains controversial. Reducing sodium to levels of 1.2 g/day, as achieved in the lowest sodium intake group of the DASH-Sodium study, would be nearly impossible without changes in the food industry, as 75% of sodium intake sodium comes from additions I made in processing.
Detailed analysis showed that the DASH diet and reduced sodium intake reduced blood pressure for all subgroups of the study population. The following list shows the mean reduction in blood pressure for the main subgroups:
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“The reduction in blood pressure achieved with this combination came in just 4 weeks and lasted throughout the study,” said Dr. Denise Simons-Morton, head of the NHLBI Prevention Research Group and co-author of DASH 15).
Both versions of the DASH diet include plenty of whole grains, fruits, vegetables, and low-fat dairy products. The DASH diet also includes some fish, poultry, and legumes, and encourages small amounts of nuts and seeds several times a week.
The DASH diet typically includes about 2,000 calories per day. If you are trying to lose weight, you may need to eat fewer calories. You may also need to adjust your service goals based on your individual circumstances, something your healthcare team can help you decide.
Studies show that DASH lowers high blood pressure and improves cholesterol levels. This reduces the risk of heart disease.
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Because the DASH diet is a healthy way of eating, it offers health benefits beyond simply lowering blood pressure. The DASH diet is also consistent with dietary recommendations for preventing osteoporosis, cancer, heart disease, stroke, and diabetes.
Although the DASH diet is not a weight loss program, you can shed unwanted pounds because it can help you make healthier food choices. A recent study showed that people can lose weight by following the DASH eating plan and reducing sodium intake. In a randomized trial of 810 participants called the PREMIER Study
, which were divided into three groups for lowering blood pressure, losing weight and improving health. The groups included:
After 6 months, blood pressure levels fell in all three groups. Both groups that received advice and followed a treatment plan had greater weight loss than the advice-only group. However, participants in the prescribed treatment plan who followed the DASH diet had the greatest improvement in blood pressure
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By paying attention to food labels when you shop, you can consume less sodium. Sodium is found naturally in many foods. But processed foods make up the majority
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