How to Fight Hypertension with the DASH Diet

Hypertension affects 25 percent of the world’s population and it does so with very little in the way of symptoms. Fight back with the DASH diet.

Diets have been getting a bad reputation. Thanks to the rise of so many fad diets, the whole category has had a rather unpleasant stigma attached to it. Of course, there are plenty of “good” diets backed by sound science. And finding and abiding by a diet that personally works for you can greatly help you achieve better health simply by knowing what you put in your body.

As we live in the modern age, many of us take in more sodium than we need, with added sodium being present in everything from nuts to deli meats to make it taste better. But the cost of adding all of that salt into our diet has now culminated in a staggering amount of people around the globe suffering from hypertension or high blood pressure, and one of the best diets out there that aims to combat this issue by creating a core focus on the consumption of foods that are naturally low in sodium is the DASH diet.

DASH, which stands for Dietary Approaches to Stop Hypertension, is a healthy-eating plan designed to treat and help prevent high blood pressure—a disease that has been plaguing about 26-percent of the world’s population. Unfortunately, this trend is only expected to increase over the next five years. Simply put, hypertension affects many lives around the world, and thanks to the lack of symptoms, it’s also a silent killer, which makes diets like the DASH diet even more important than ever.

The DASH diet is quite easy to adhere to thanks to its rather simple and intuitive nature, though there are a few key points that needs to be observed, with sodium being one of the
main focuses. The DASH diet aims to limit your sodium intake to around 2,300mg a day or lower, depending on your health needs as prescribed by your doctor.

Another focal point of the DASH diet is the inclusion of a rich variety of vegetables, fruits and whole grains, as the goal of the diet is to create a heart-healthy, balanced eating plan that is easy to follow by implementing foods found at your local grocery stores.

DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

This diet also promotes the consumption of low-fat to fat-free dairy products, sh, poultry, beans and nuts, while limiting foods that are high in saturated fats and full-fat dairy products. is means that you’re going to have to reduce your intake of highly processed foods which normally contains unhealthy amounts
of sodium and saturated fats, not to mention sugar too.

In essence, the DASH diet promotes more home-cooked meals with a light hand when it comes to sodium usage, as research has shown that high sodium consumption has been one
of the main culprits of high blood pressure. Which is why—since the DASH diet’s aim is to prevent and stop hypertension—it’s only natural that the first course of action is to take aim at the number one culprit of the disease: salt.

Now, this doesn’t mean that you can’t add other seasonings to your food. On the contrary, the DASH diet encourages you to use seasonings and spices, just be wary that they don’t contain high amounts of salt. Or even better, try and go for sodium-free spices and flavorings.

The recommended foods that you should aim for in this diet are foods that are rich in potassium, calcium, magnesium, fiber and protein, as well as foods that are low in sodium and saturated fats. If you follow the recommended serving, you’ll find that you’ll easily hit your 2,000 calorie goal to maintain your weight and feel satiated thanks to the protein-rich foods found in the diet.

But with all that said, any form of change to your current diet will surely mean that you’ll need some time to adjust as you’re drastically dropping the amount of sodium in your food from what you’re used to. Keep in mind why you’re doing this and if you persevere through the first few days, you’re sure to adapt and even prefer the DASH diet over your previous diet as you will begin to find that the food you’re used to eating is much saltier than it really needs to be.