DASH stands for "Dietary Approaches to Stop Hypertension". It is a dietary plan, developed in the US through research studies by the National Heart, Lung, and Blood Institute (NHLBI). It is targeted at lowering blood pressure through an appropriate dietary plan, including the reduction of the intake of salt. Extensive research into the effect of various food components established that diet could raise or lower the blood pressure, which is the basis of this plan, proven to reduce the blood pressure level.
You will possibly be asking if such dietary plan, developed in the US, should be feasible for you to implement. The answer would be that, while food items may vary, food content is the issue at stake and food items that contain the same dietary value are found in every environment. The idea is to apply the same principles in selecting locally available items that would be healthy for you and help your blood pressure control process. Similarly, insight can also be gained as what should be avoided or minimised in local food content.
DASH Plan High Points:
The DASH plans aims at the following:
Reduction in total fat, saturated fat and cholesterol. Food items that raise the level of fat are controlled.
Boost consumption of vegetables, fruits, and low-fat diary products.
Cut down on the intake of sodium (salt).
Cut down on overall calorie intake.
Increase fibre intake through whole grain foods
DASH is however detailed in its prescriptions on the content, timing and size of what to eat. Here is a sample chart from the NHLBI for a plan for 2000 calories a day:
Food Group
Daily Servings
(except as noted)
Serving Sizes
Grains & grain products
7-8
1 slice bread
1 cup ready-to-eat cereal*
Half cup cooked rice, pasta, or cereal
Vegetables
4-5
1 cup raw leafy vegetable
Half cup cooked vegetable
6 ounces vegetable juice
Fruits
4-5
1 medium fruit
Quarter cup dried fruit
Half cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods
2-3
8 ounces milk
1 cup yogurt
1 ounces cheese
Lean meats, poultry, and
fish
2 or less
3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans
4-5 per week
1/3 cup or 11/2 ounces nuts
1 tablespoon or 1/2ounce seeds
1/2 cup cooked dry beans
1 tablespoon sugar
1 tablespoon jelly or jam
1/2 ounce jelly beans
8 ounces lemonade
* Serving sizes vary between one-half cup -1 one-quarter cups. Check the product's nutrition label.
** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals one-half serving; 1 tablespoon of a fat free dressing equals 0 servings.
Source: NHLBI
What has been established is that your diet can affect, not just your overall health, but your blood pressure. There is much to borrow from DASH in structuring your eating habit, especially if you are aiming at high blood pressure control. To read more on DASH, check this resource from the web site of NHLBI
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