Use DASH Diet To Control Blood Pressure
The DASH diet (Dietary Approaches to Stop Hypertension) is proving to help lower blood pressure after eight weeks.Restricting sodium improves results. The diet appears to have antioxidant effects and may even prove to be a good diet for lowering LDL cholesterol levels −− although the beneficial HDL levels also decline.
This diet is not only rich in important nutrients and fiber but also includes foods that contain far more electrolytes, potassium, calcium, and magnesium, than are found in the average American diet. The dietary recommendations are as follows:
*Avoid saturated fat (although include calcium−rich dairy products that are no− or low−fat).When choosing fats, select monounsaturated oils, such as olive or canola oils. (One study reported a reduced need for anti−hypertension medication in people with a high intake of virgin olive oil, but not sunflower oil, a polyunsaturated fat.)
*Choose whole grains over white flour or pasta products.Choose fresh fruits and vegetables every day. In one 2002 study people who increased their intake of fruits and vegetables experienced a drop in blood pressure after six months. Many of these foods are rich in potassium,fiber, or both which may help lower blood pressure.
*Include nuts, seeds, or legumes (dried beans or peas) daily.Choose modest amounts of protein (preferably fish, poultry, or soy products). Soy in combination with fiber−rich foods or supplements may have specific benefits. Oily fish may also be particularly beneficial. They contain omega−3 fatty acids, which have been associated with heart and nerve protection .
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Roy