Dash Diet -- Dietary Approaches to Stop Hypertension (DASH)

Hypertension is another name for high blood pressure. Blood pressure is the force exerted on artery walls when the heart is beating and when it is at rest.

The higher number is the "Systolic" pressure and is the pressure exerted on artery walls when the heart is in the contracting phase. The lower number is the "Diastolic" pressure and is the pressure exerted on artery walls when the heart is in the resting phase.

High blood pressure is a silent killer. If left unchecked, it can cause permanent damage, resulting in kidney failure, heart attack or stroke.

Blood pressure is considered high if the upper number (systolic pressure) is above 140 and the bottom number (diastolic pressure) is above 90 and stays there.

Although, many physicians believe these numbers are still too high. Soemthing like 130/80 might be what you need to shoot for in order to lower the risks of hypertension.

There are actually two types of high blood pressure. One is primary and the other is secondary. In secondary high blood pressure, usually something else causing it, like an overactive thyroid gland.

However, most people suffer from primary high blood pressure. The cause for high blood pressure in the primary form cannot be determined, but, while the cause may not be known, the treatment can still be effective.

Basic Rules for Controlling High Blood Pressure

Adjust your diet

Maintain a healthy weight

Exercise

Take medications as prescribed

There are also a few dietary interventions to start and help control your blood pressure...

Limit salt

Most medical experts recommend salt-sensitive persons limit salt to 2,000 milligrams per day. Watch out for "hidden" salt, found in butter flavorings, seasonings, tomato sauces, condiments and canned foods. Check with your healthcare practitioner before using a salt substitute.

Limit intake of high-fat foods

Try baking of broiling rather than frying.

Limit alcohol

Over consumption contributes to weakening of the heart muscle and to hypertension.

The Dash Diet

Follow the DASH diet. The Dash diet was designed to prevent high blood pressure, but it's also low in fat. The Dash diet is based on a 2,000-calorie-a-day meal plan. Check with your healthcare practitioner about whether the Dash diet may be the right diet for you.

Here is the Dash Diet...

• Low-fat or fat-free dairy 2-3 Servivings Daily
  
• Vegetables 4-5 Servings Daily
  
• Fruits 4-5 Servings Daily
  
• Grains and grain products 7-8 Servings Daily
  
• Meat, Poultry and fish 2 Servings Daily
  
• Nuts, seeds and beans 4-5 Servings per Week
  
• Fats and oils 2-3 Servings Daily
  
• Sweets 5 Servings per Week

To Healthy Living!

Michael A. Smith, MD
Chief Medical Consultant
Diet Basics

Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich web site dedicated to all dieters. Please visit his site and read more about Medical Weight Loss.

---

Weight Loss & Health Tips Revealed: Can I Be Fit And Fat?

We all have an image of "fit" - lean, even... Read More

Mediterranean Diet - Wonderful & Lousy Reasons for Losing Weight

Lousy Reasons to Lose Weight"I want to be a size... Read More

Rating The Diets: A Mindless Exercise?

There has been a recent surge in the experts weighing... Read More

Weight Loss Diets with Negative Calorie Foods

Negative calorie foods are said to use more calories to... Read More

Starbucks and Kicking Bad Habits

Many of enjoy sitting down at Starbucks and enjoying a... Read More

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

We all know that weight loss is important. We know... Read More

What are the Benefits of the Low-carb Diet?

Are you one of those who hate dieting? Well, you... Read More

Hoodia Diet Pills - Tremendous Product and Excellent Fraud!

When it comes to the matter of weight loss, peoples... Read More

Learn The Basics Of Weight Loss

Have you been surfing the web trying to find a... Read More

How To Get Slim With Healthy Eating Habits

Many women want to be slim. Maybe you're one of... Read More

Phentermine Side Effects

When you're taking Phentermine, you should go to the emergency... Read More

Break Your Weight Loss Plateau

How to Break Your PlateauToday is a typical morning like... Read More

Weight Loss for Good ? If Only You Had Known?

Whether coming from a close friend, the nightly news or... Read More

Exercise Resistance! - The Secret Barriers that Prevent Weight Loss

Getting started on an exercise program is one thing. Staying... Read More

Your Weight Loss Problem: How To Cure It By Watching Movies Or Reading Books!

I don't know anything about you but if you're anything... Read More

Hypnosis, Weight Control, and The Thought That Wont Go Away

You've decided it's time to lose some weight. A lot... Read More

Whats Really Behind the Milk Diet?

The purpose of this article is not to scrutinize, vilify,... Read More

Take Control of Your Metabolism:Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy

So many people are talking about how slow their metabolism... Read More

Tired Of Struggling To Lose Weight?

There are many factors that cause us to increase body... Read More

Lose Weight Permanently And Maximize Health With New Diet & Exercise Habits

I'm sick of all the fad diets I see people... Read More

Weight Loss Pills: Miracle Drugs or Money Wasters?

Losing weight is a lifelong commitment. It takes patience and... Read More

Cycle Your Way To Weight Loss

Of all the possible exercises there are to help you... Read More

Cruisin to Lose

Recently, I won a family cruise on the Regis and... Read More

Why Do Gastric Bypass Patients Get Sleepy After Eating?

Have you noticed since your WLS and return to regular... Read More

Hang In There Dieters, Help Is At Hand!!

I was thinking about diets and such and it occurred... Read More

NotOneOunce -- Junk at the Office

After the post-Halloween sugar surge, everyone coaches you to get... Read More

Turn Your Body into a 24hr Fat Burning Furnace and Still Build Muscle!

Is this even possible?Well hold on to your seat because... Read More

Fidgeting: The Natural Weight Loss Diet

It's now official. The simple act of fidgeting can mean... Read More

Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you... Read More

An Introduction to Tummy Tucks

Abdominoplasty, or "tummy tuck" is a major surgical procedure that... Read More

Sweet Low Carb Foods - How Do They Do That?

If you're a low carb diet enthusiast, you've probably tried... Read More

Six Steps to Weight Loss Success

What does it take to lose weight?When it comes to... Read More

Staying Toned After Weight Loss

Staying Toned After Weight Loss Following significant weight loss,... Read More