Break on High Blood Pressure with Healthy DASH Diet
“There are so many ‘experts’ out there in the health and fitness industry. It is imperative that you do research and try different workouts and meal plans. What I have found is that every single person is different, and we all react and benefit from certain things in a different way. Having said that, keep in mind that no one knows your body more than yourself — and not everyone on the Internet is an expert.
Find your niche, and own it.” - One of the real person experience about weight loss on buzzfeed.com
So finally after read this real person experience I will provide advice for specially one person who have high blood pressure, above age of 45 for men and 65 for women and don't capable to do cardio for one hour or more exercise because of the age.
Every where you find solution for hypertension simply you get answer like loss your weight and do more exercise and eat less sodium. But actually problem comes when you start over exercise to loss more weight. So, here I will explain your DASH (Dietary Approaches to Stop Hypertension) Diet specially create for control blood pressure and remove chances of heart attack in future.
Let's start with DASH diet what to include? What is best for control high blood pressure and danger zone.
What DASH Can Do for You
Lower your blood pressure, control cholesterol levels which is good for your heart. Even if you not having hypertension than also diet worth for you. You will have to eat lots of fruits, low-fat food and more vegetables while remove sweets, more sodium from your daily food.
Cut the Salt
Too much salt causes liquid to more build up in your body then need. This puts extra pressure on your heart to flow in your different body part. On DASH, you’ll lower your sodium to either 2,300 or 1,500 milligrams a day its not same for all but average depending on your health, age, race, and any medical conditions. You can ask your doctor if you fill some headache or some other body disorder after decrease use of salt. Here are some ways to cut back:
Eating whole grains like whole wheat bread, pasta, brown rice, oatmeal, and popcorn is a good way to get more fiber. Most of fiber helps to lower your cholesterol and keeps your strength full longer too. For a diet of 2,000 calories per day
Full Your Plate With Vegetables
Vegetables give you fiber, vitamins, protein and minerals. They don't have a lot of calories or 0.1% of fat -- a good veggie recipe for controlling high blood pressure. Start by adding a salad at lunch and dinner.
Don't Forget Eat Fruit
Daily behalf of Oily Food Fruits offer lots of fiber and vitamins (orange - c) that are good for your heart. Many also have potassium and magnesium (Oranges 181mg Magnesium: 10mg Calcium), which lower blood pressure. Have four to five servings of fruit every day. Try adding bananas or Berry to your meal cereal or have fruit for sweet.
Cut Back on Fats and Oils
Eating too many fats invite high cholesterol and heart disease. With DASH diet, you’ll limit fats and oils to two to three servings a day in week. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.
Watch the Sweets
You don't have to skip all sweets that you like. But you should try to have five or fewer servings a week because most of person who suffer from high blood pressure they have diabetic of level 2. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.
Get Enough Potassium
Potassium is another important part of the DASH diet to control your blood pressure and also maintain your strength for daily work. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:
DASH isn’t hard to follow, but you’ll have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. You’ll aim for around 2,000 calories a day. It may vary some depending on your body and how active you are. Ask your doctor for advice.
All Information collected from webmd.com
source from http://www.healthmancer.com/dietary/
Find your niche, and own it.” - One of the real person experience about weight loss on buzzfeed.com
So finally after read this real person experience I will provide advice for specially one person who have high blood pressure, above age of 45 for men and 65 for women and don't capable to do cardio for one hour or more exercise because of the age.
Every where you find solution for hypertension simply you get answer like loss your weight and do more exercise and eat less sodium. But actually problem comes when you start over exercise to loss more weight. So, here I will explain your DASH (Dietary Approaches to Stop Hypertension) Diet specially create for control blood pressure and remove chances of heart attack in future.
Let's start with DASH diet what to include? What is best for control high blood pressure and danger zone.
What DASH Can Do for You
Lower your blood pressure, control cholesterol levels which is good for your heart. Even if you not having hypertension than also diet worth for you. You will have to eat lots of fruits, low-fat food and more vegetables while remove sweets, more sodium from your daily food.
Cut the Salt
Too much salt causes liquid to more build up in your body then need. This puts extra pressure on your heart to flow in your different body part. On DASH, you’ll lower your sodium to either 2,300 or 1,500 milligrams a day its not same for all but average depending on your health, age, race, and any medical conditions. You can ask your doctor if you fill some headache or some other body disorder after decrease use of salt. Here are some ways to cut back:
- Choose low- or no-sodium foods and flavoring.
- Watch foods that are processed, smoked, or pickled.
- Limit processed foods. They're often high in sodium than need for body.
Eating whole grains like whole wheat bread, pasta, brown rice, oatmeal, and popcorn is a good way to get more fiber. Most of fiber helps to lower your cholesterol and keeps your strength full longer too. For a diet of 2,000 calories per day
Full Your Plate With Vegetables
Vegetables give you fiber, vitamins, protein and minerals. They don't have a lot of calories or 0.1% of fat -- a good veggie recipe for controlling high blood pressure. Start by adding a salad at lunch and dinner.
Don't Forget Eat Fruit
Daily behalf of Oily Food Fruits offer lots of fiber and vitamins (orange - c) that are good for your heart. Many also have potassium and magnesium (Oranges 181mg Magnesium: 10mg Calcium), which lower blood pressure. Have four to five servings of fruit every day. Try adding bananas or Berry to your meal cereal or have fruit for sweet.
Cut Back on Fats and Oils
Eating too many fats invite high cholesterol and heart disease. With DASH diet, you’ll limit fats and oils to two to three servings a day in week. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.
Watch the Sweets
You don't have to skip all sweets that you like. But you should try to have five or fewer servings a week because most of person who suffer from high blood pressure they have diabetic of level 2. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.
Get Enough Potassium
Potassium is another important part of the DASH diet to control your blood pressure and also maintain your strength for daily work. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:
- Banana: 420 mg
- Avocado (1/2): 345 mg
- Cooked spinach (1/2 cup): 290 mg
DASH isn’t hard to follow, but you’ll have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. You’ll aim for around 2,000 calories a day. It may vary some depending on your body and how active you are. Ask your doctor for advice.
All Information collected from webmd.com
source from http://www.healthmancer.com/dietary/