Dash Diet -- Dietary Approaches to Stop Hypertension (DASH)

Hypertension is another name for high blood pressure. Blood pressure is the force exerted on artery walls when the heart is beating and when it is at rest.

The higher number is the "Systolic" pressure and is the pressure exerted on artery walls when the heart is in the contracting phase. The lower number is the "Diastolic" pressure and is the pressure exerted on artery walls when the heart is in the resting phase.

High blood pressure is a silent killer. If left unchecked, it can cause permanent damage, resulting in kidney failure, heart attack or stroke.

Blood pressure is considered high if the upper number (systolic pressure) is above 140 and the bottom number (diastolic pressure) is above 90 and stays there.

Although, many physicians believe these numbers are still too high. Soemthing like 130/80 might be what you need to shoot for in order to lower the risks of hypertension.

There are actually two types of high blood pressure. One is primary and the other is secondary. In secondary high blood pressure, usually something else causing it, like an overactive thyroid gland.

However, most people suffer from primary high blood pressure. The cause for high blood pressure in the primary form cannot be determined, but, while the cause may not be known, the treatment can still be effective.

Basic Rules for Controlling High Blood Pressure

  • Adjust your diet
  • Maintain a healthy weight

  • Exercise

  • Take medications as prescribed

  • There are also a few dietary interventions to start and help control your blood pressure...

    Limit salt

    Most medical experts recommend salt-sensitive persons limit salt to 2,000 milligrams per day. Watch out for "hidden" salt, found in butter flavorings, seasonings, tomato sauces, condiments and canned foods. Check with your healthcare practitioner before using a salt substitute.

    Limit intake of high-fat foods

    Try baking of broiling rather than frying.

    Limit alcohol

    Over consumption contributes to weakening of the heart muscle and to hypertension.

    The Dash Diet

    Follow the DASH diet. The Dash diet was designed to prevent high blood pressure, but it's also low in fat. The Dash diet is based on a 2,000-calorie-a-day meal plan. Check with your healthcare practitioner about whether the Dash diet may be the right diet for you.

    Here is the Dash Diet...

    • Low-fat or fat-free dairy 2-3 Servivings Daily
    • Vegetables 4-5 Servings Daily
    • Fruits 4-5 Servings Daily
    • Grains and grain products 7-8 Servings Daily
    • Meat, Poultry and fish 2 Servings Daily
    • Nuts, seeds and beans 4-5 Servings per Week
    • Fats and oils 2-3 Servings Daily
    • Sweets 5 Servings per Week

    To Healthy Living!

    Michael A. Smith, MD
    Chief Medical Consultant
    Diet Basics

    Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich web site dedicated to all dieters. Please visit his site and read more about Medical Weight Loss.

    Free Quran in All Languages

    Free Tafsir Books

    The Tao of Weight Watchers Part Two

    As I explained in the first part of this article,... Read More

    Diet Pills, Products, and Dieting Supplements - Can They Help You Lose Weight Quickly?

    Fighting obesity has become one of the most important issues... Read More

    Dieting Mistakes - 5 Easy Tips to Avoid Disaster

    Looking to avoid the dieting mistakes many of our weight... Read More

    Speed up Metabolism

    Metabolism is essentially the speed at which our body's motor... Read More

    Ultimate Weight Loss: Ephedra is Back?

    I had some questions come in about Ephedra. So I... Read More

    How to Lose Weight: Food for Thought

    When it comes to weight loss, most of us would... Read More

    The Evil of Carbohydrates (?)

    In recent years, carbohydrates have been labeled as the nutrition... Read More

    Health Care Costs ? Can Your Diet Control Them?

    One of the most talked about topics in any political... Read More

    Court Overturns Ban

    In December 2003, the FDA incorporated an ephedra ban making... Read More

    Brinks Unified Theory of Nutrition For Weight Loss and Muscle Gain

    When people hear the term Unified Theory, some times called... Read More

    Hypnosis for Weight Control - Why Diets Dont Provide a Long-Term Solution

    One of the difficulties with dieting is the well known... Read More

    Weight Loss And Nutrition Myths ? What You Need To Know! Part 1

    MYTH: Fad diets work for permanent weight loss.FACT: Fad diets... Read More

    Close Kept Secrets to Weight Loss

    Discover secrets to overcome food addictions by releasing negative thoughts... Read More

    Nutrition and Metabolism Disorder

    What is the relationship between intake of nutrition and metabolism... Read More

    Compulsive Eating and Binge Eating Disaster Plan

    Congratulations on waking up each morning and greeting the day... Read More

    What are the Benefits of the Low-carb Diet?

    Are you one of those who hate dieting? Well, you... Read More

    Weight Loss Myths Exposed

    As a weight loss coach I speak will people regularly... Read More

    Fat Does Not Make You Fat

    Fat does Not Make You Fat. One of the other... Read More

    Five Ways to Stay Motivated During Your Diet

    You have been on diets before. You probably have lost... Read More

    Unearth the Weight Loss Values in an Egg

    At the University of Illinois, a new research found that... Read More

    Atkins Diet Plan -- Are Low Carb Diets Doomed?

    According to Veronica Atkins, the widow of Dr. Robert Atkins,... Read More

    Coris Creations - Salmon Burger Atop Veggies

    There's nothing more fun then being creative with food and... Read More

    Mesotherapy vs. Cellulite For A Knockout

    In the battle to look good, there's a cosmetic treatment... Read More

    Why Do Gastric Bypass Patients Get Sleepy After Eating?

    Have you noticed since your WLS and return to regular... Read More

    Lose Weight With Soy!

    The humble soybean boasts some extraordinary benefits. This nutritional powerhouse... Read More