The American Heart Association recommends that anyone suffering from high blood pressure and cardiovascular diseases should follow this diet. This nutritional plan follows a diet based on a 2000 calorie day intake but can very accordingly to the persons need.
One of
the main
ideas behind this plan is to ensure a high consumption of certain
nutrients that lower blood pressure. Calcium and potassium are the
main elements in this nutritional plan.
The
dash
diet
guidelines recommend approximately
7 servings per day of whole grains. Lots of cereals
with high fiber content like whole grain bread are the base of
the
diet. This group contains the main carbohydrate source you should
take every day. That way unhealthy carbohydrates sources like sugars
and fats are strictly limited. The second most important group of
foods you should consume is the fruits and vegetables.
- The first thing you must know is to never go the supermarket hungry. If you do most of the things you will buy are unhealthy snacks filled with sugar and very high fat.
- Preparing a list before you go can help you to save money and be healthier. Plan for all meals during the week including any snacks that you might crave during that time.
- Once you are in the supermarket direct yourself where the natural products are located. Fresh vegetables and fruits are winners always so get them. Try to avoid canned products especially if they are rich in fat and sodium. When getting dairy products and meats remember to make sure they are low in fat so read all labels on the food carefully. Learn about drinking water and hypertension.
- Keep a good stock of the food that you will eat. Fruits like apples, bananas, oranges and vegetables like carrots, broccoli and spinach must be in your refrigerator at all times.
If you do buy canned vegetables and fruits makes sure they are very low in sodium and any other food preservative. Meats like skinless chicken and fish should be of the highest quality possible with the less amount of fat you can find. When seasoning the food get the low calorie ones.
If you
are a person suffering hypertension, want to lose weight or simply be
healthy following the dash
diet guidelines is
a nice step toward achieving your goal.
When following this plan approximately 4 servings each day from fruits and vegetables should be good enough to keep you going. The next part of the plan of the dash diet guidelines talks about the dairy products and the meat. Dairy products consumed should be with a very low amount of fat like skim milk. The portion of meats to be eaten is small and has to be very lean with a very low percent of fat.
Have a recipe for people with high blood pressure? Write it here!
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