The DASH diet which is an acronym for Dietary Approaches to Stop Hypertension is a clinically researched and developed plan to help reduce blood pressures in patients who have hypertension. There are two versions of the diet. The first is the DASH diet and the second is the DASH-Sodium Plan.
This is How Does Dash Diet Lower Blood Pressure
When you are diagnosed with hypertension your doctor will recommended certain diet restrictions and some additions to your daily diet to help you manage your blood pressure. The minerals found to be the most important in reducing blood pressure during the studies were calcium, potassium and magnesium. The DASH diet is basically all of these recommendations incorporated into an easy to follow and stick to diet plan. By using the diet plan set forth you are following the scientifically proven formula to naturally sustain your blood pressures within the normal ranges.
How Fast Does Dash Diet Lower Blood Pressure?
In studies patients who followed the original DASH diet showed a reduction in blood pressure readings within a few weeks of using the plan. Others who used the DASH-Sodium Plan had even more significant results. The DASH-Sodium Plan allows for only 1,500 milligrams of sodium each day which is equivalent to approximately 2/3 of a teaspoon.
Using the Dash Diet to Lower Blood Pressure
To get started on the DASH diet does not require that you purchase anything special or make any specific meal preparations. You will need to make the changes in your diet gradually and slowly ease your diet into its guidelines for the best success. The plan requires that for each day you consume a certain amount of servings from various food groups.
The basics of what you need to do are:
- Vegetables – 4 to 5 servings each day; a serving is about 1 cup of raw vegetables, ½ cup if cooked
- Fruits – 4-5 servings each day; a serving is 1 cup of raw fruit, ½ cup if cooked
- Grains – 7-8 servings each day; a serving is about 1 slice of bread
- Fat-free or Low-fat dairy products – 2-3 servings each day; a serving is about 8 ounces
- Poultry, fish and meats- 0 to 2 servings each day; a serving is about 3 ounces
- Fats and oils- 2 to 3 servings each day; a serving is about 1 teaspoon
- Nuts, dried beans and seeds – 4 to 5 servings each week
- Sweets – Less and 5 servings each week; a serving is about 3 ounces but limit this as much as possible
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