Control your Blood Pressure before it controls you - DASH Diet

  What you choose to eat affects your chances of developing high blood pressure, or hypertension (the medical term). Recent studies show that blood pressure can be lowered by following the Dietary Approaches to Stop Hypertension (DASH) eating plan—and by eating less salt, also called sodium. The lower your salt intake is, the lower your blood pressure. Studies have found that the DASH menus containing 2,300 milligrams of sodium can lower blood pressure and that an even lower level of sodium, 1,500 milligrams, can further reduce blood pressure.

  Blood pressure can be unhealthy even if it stays only slightly above the normal level of less than 120/80 mmHg. The more your blood pressure rises above normal, the greater the health risk.

  Scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) conducted two key studies. Their findings showed that blood pressures were reduced with an eating plan that is low in saturated fat, cholesterol, and total fat and that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products. This eating plan—known as the DASH eating plan—also includes whole grain products, fish, poultry, and nuts. It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages.

  The DASH eating plan also emphasizes potassium from food,especially fruits and vegetables, to help keep blood pressure levels healthy. A potassium-rich diet may help to reduce elevated or high blood pressure, but be sure to get your potassium from food sources, not from supplements. DASH diet with moderate physical activity will reduce/prevent High Blood Pressure.

Thirty minutes of moderate-intensity physical activity each day can help.

● If your blood pressure is moderately elevated, 30 minutes of brisk walking on most days a week may be enough to keep you off medication.

● If you take medication for high blood pressure, 30 minutes of moderate physical activity can make your medication work more effectively and make you feel better.

● If you don’t have high blood pressure, being physically active can help keep it that way. If you have normal blood pressure—but are not active—your chances of developing high blood pressure increase, especially as you get older or if you become overweight or obese or develop diabetes

  In Indian conditions to follow DASH diet you need to have more drumstick, bitter gourd, Tomato, Pottato, Fruits, Fish, Soya, Olive Oil and eat less Salt, Cheese, Oily Food, Chips, Souce and Pickle.