Learn about the basics behind the DASH diet for hypertension and how you can improve your blood pressure through healthy eating.
If you’re looking for effective ways to normalize your blood pressure levels, then the DASH diet is for you. The DASH (Dietary Approaches to Stop Hypertension) diet is designed to specifically reduce your blood pressure.
It centers around fruits and vegetables, beans, nuts, seeds, whole grains, fish, poultry, and low-fat or fat-free dairy products. To understand the program better, here are the basic components of the DASH eating plan.
Fruits and Vegetables
Potassium is an important part of managing blood pressure, which is why eating potassium-rich fruits and vegetables is essential. Moreover, some studies show that there may be a connection between low potassium intake and hypertension. In other words, if half of your plate is made up of fruits and vegetables, you’ll easily increase your intake.
Low-Fat and Fat-Free Dairy
If you want to take care of both your bones and your blood vessels, then you need calcium. Dairy foods like milk are full of calcium, but that doesn’t mean you need to reach for that whole milk.
Instead, opt for low-fat or fat-free dairy products instead of full-fat options. The reason? High-fat dairy products contain saturated fats, which can have a negative impact on your heart health.
Nuts
One way to lower your “bad” LDL cholesterol is to consume food products that have unsaturated fats. Fortunately, unsalted nuts are a great source of these types of fat.
Furthermore, nuts are rich in antioxidants and compounds that may help protect your blood vessels against damage. They also help maintain your blood vessels so you can experience unrestricted circulation.
Sodium and Saturated Fat
One of the main parts of the DASH diet is in reducing your sodium intake. It limits intake to 2,300 mg per day, but consuming 1,500 mg max per day yields additional benefits. In addition, eating a diet that is low in saturated fats can also reduce your risk of hypertension and heart disease.
Physical Activity and Alcohol
Participating in regular exercise promotes your heart health, improves your blood pressure, and may increase your “good” HDL cholesterol levels. Make it a goal to do at least 150 minutes of moderate-intensity exercise per week. Also, make sure you limit your alcohol drinking to one drink (12 oz. of beer) per day for better health.
The Outlook
The DASH diet is a healthy eating plan that can lower your blood pressure readings and improve your heart health. In addition to following this plan, you can give yourself an extra boost by taking L-arginine Plus.
It’s a daily heart supplement that promotes circulation, blood pressure, cholesterol, energy, and more. To learn more about it, read our L-arginine Plus reviews and see if it provides the benefits you need.