DASH diet: Healthy eating to lower your blood pressure. DASH diet and weight loss. Pritikin's 5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss is all about minimal time in the kitchen but maximum flavor and good health. Note: A diagnosis of high blood pressure must be confirmed with a medical professional. A doctor should also evaluate any unusually low blood pressure readings. While the DASH diet is not a weight- loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices. The DASH diet generally includes about 2,0. If you're trying to lose weight, you may need to eat fewer calories. You may also need to adjust your serving goals based on your individual circumstances — something your health care team can help you decide. Tips to cut back on sodium. The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake. You also reduce sodium further by: Using sodium- free spices or flavorings with your food instead of salt. Not adding salt when cooking rice, pasta or hot cereal. Rinsing canned foods to remove some of the sodium. Buying foods labeled . When you read food labels, you may be surprised at just how much sodium some processed foods contain. Even low- fat soups, canned vegetables, ready- to- eat cereals and sliced turkey from the local deli — foods you may have considered healthy — often have lots of sodium. You may notice a difference in taste when you choose low- sodium food and beverages. If things seem too bland, gradually introduce low- sodium foods and cut back on table salt until you reach your sodium goal. That'll give your palate time to adjust. Using salt- free seasoning blends or herbs and spices may also ease the transition. It can take several weeks for your taste buds to get used to less salty foods. Putting the pieces of the DASH diet together. Try these strategies to get started on the DASH diet: Change gradually.
If you now eat only one or two servings of fruits or vegetables a day, try to add a serving at lunch and one at dinner. Rather than switching to all whole grains, start by making one or two of your grain servings whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhea that may occur if you aren't used to eating a diet with lots of fiber. You can also try over- the- counter products to help reduce gas from beans and vegetables. Reward successes and forgive slip- ups. Reward yourself with a nonfood treat for your accomplishments — rent a movie, purchase a book or get together with a friend. Everyone slips, especially when learning something new. Remember that changing your lifestyle is a long- term process. Find out what triggered your setback and then just pick up where you left off with the DASH diet. Add physical activity. To boost your blood pressure lowering efforts even more, consider increasing your physical activity in addition to following the DASH diet. Combining both the DASH diet and physical activity makes it more likely that you'll reduce your blood pressure. Get support if you need it. If you're having trouble sticking to your diet, talk to your doctor or dietitian about it. You might get some tips that will help you stick to the DASH diet. Remember, healthy eating isn't an all- or- nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. High blood pressure is a problem for many people; in fact, in America around 76.4 million adults suffer from high blood pressure, the American Heart Association notes. Along with the DASH diet, are there specific foods—not supplements or individual nutrients—that are linked with lowering blood pressure? Here's what research. And with the DASH diet, you can have both. April 0. 8, 2. 01. In brief: Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute. Accessed March 7, 2. Hypertension. Accessed March 7, 2. Sheps SG, ed. Mayo Clinic: 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. March 1. 1, 2. 01. Kwan M W- M, et al. Compliance with the Dietary Approaches to Stop Hypertension (DASH) diet: A systematic review. Executive summary: Dietary Guidelines for Americans, 2. Department of Health and Human Services. Accessed March 7, 2. Sodium and food sources. Centers for Disease Control and Prevention. Accessed March 7, 2. Top 1. 0 sources of sodium. Centers for Disease Control and Prevention. Accessed March 7, 2. Sodium in your diet: Use the Nutrition Facts label and reduce your intake. Food and Drug Administration. Accessed March 7, 2. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. Accessed March 7, 2. Johnson R, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Philadelphia, Pa.: Saunders Elsevier; 2. Accessed March 7, 2. Get the facts: Sodium and the dietary guidelines. Centers for Disease Control and Prevention. Accessed March 1. Colditz GA. Healthy diet in adults. Accessed March 7, 2. Shaking the salt habit. American Heart Association. Accessed March 1. Reducing sodium in a salty world. American Heart Association. Accessed March 1. Whole grains and fiber. American Heart Association. Accessed March 7, 2. See more In- depth.
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