Hypertention High Blood Pressure

What is DASH
DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan low in cholesterol, saturated fat but rich in low-fat dairy foods, fruits, and vegetables. Whole grains, fish, poultry and nuts as part of a balanced diet are recommended as well.

You are what you eat...
•Eating fewer processed foods. Example: Snack items, luncheon meats, and canned soups. Reduce amount of sodium consumed to lower blood pressure.
•Increase potassium with fruits and vegetables. DASH recommends 8 to 10 servings of fruits and vegetables and 3 servings of low-fat dairy products per day.
•Eating a diet low in both saturated fats and total fats. Only 30% of your total calories should be from fats, with only 7% to 10% of your fat calories from saturated fats. Saturated fats are found in meats, cheese, butter, poultry and snack foods.
•Vegetarian diets high in potassium, magnesium, and calcium. It is also are higher in fiber and unsaturated fats than other diets which adds to reduce blood pressure.
•Controlling your weight. Increasing physical activity or regular exercises help as well.



With our busy lifestyles of fast-food genera- tions, we eat mainly processe foods with too much sodium and insufficient of polassium, calcium, and magnesium. Lacking of these three categories found mostly from fruits, vegetables, and dairy products will contribute to high blood pressure.
Good sources of potassium
•Bananas, cantaloupe, oranges, and orange juice
•Raw or cooked spinach, lima beans, zucchini, broccoli, carrots, cauliflower, and artichokes
•Potatoes
•Legumes (cooked dried beans and peas) such as pinto beans, chickpeas, and lentils

Good sources of calcium
•Low-fat dairy products (yogurt, skim milk, cheese)

Good sources of magnesium
•Legumes (cooked dried beans and peas)
•Rice and potatoes
•Bananas

There are things in life you want to experience yet. You can help yourself. Or you can help someone to fight this.
Prevention is better than cure. Kill the 'Silent killer.

Note: A common 'silent killer' found in both men and women. Most never realized they have hypertension until a stroke comes along.

source: www.discovery.com