Health - "DASH" Into Lowering Your Blood Pressure

Research has shown that eating a healthy diet can reduce the risk of developing high blood pressure and that it can also lower already high blood pressure. The reason for the research is to validate the connection between healthy eating and decreased risk for disease.

One diet that has been researched is the DASH eating plan. DASH stands for "Dietary Approaches to Stop Hypertension". A study tested the effects that certain foods had on blood pressure and the results were that elevated blood pressure can be reduced when individuals follow an eating plan that puts an importance on fruits, vegetables, and low fat dairy foods and that also is low in saturated fat, total fat, and cholesterol. The particular eating plan known as DASH includes whole grains, poultry, fish, and nuts. The plan has reduced amounts of sugared beverages, sweets, red meats, and also fats.

There was a second study done, called "DASH-Sodium," and this study was designed to test the effect of a reduced sodium intake on blood pressure when individuals followed the DASH eating plan versus eating a typical American diet. This second study showed that the individuals following the DASH eating plan had the lowest sodium level. The conclusion of the study was that it is important to lower your sodium intake because it will have a positive impact on your health.

DASH works because it takes individual steps that can lower blood pressure and combines them into an eating plan. When you make an effort to reduce your sodium intake and follow the DASH eating plan, the result will be a lowered blood pressure. Individuals who currently have high blood pressure will benefit from following the DASH eating plan. Individuals with even slightly elevated blood pressure are at risk for heart disease associated with high blood pressure. The plan follows heart healthy guidelines and limits saturated fat and cholesterol and follows nutrient recommendations from the Institute of Medicine.

Participants in the DASH eating plan noticed a reduction in their blood pressure as soon as 2 weeks after starting the DASH plan. Individuals with prehypertension as well as those with high blood pressure saw improvements in their blood pressure readings.

Your can trust the DASH studies because they were sponsored by the NHLBI and conducted by four medical centers. The studies were coordinated at Kaiser Permanente Center for Health Research in Portland, OR.

Following the DASH eating plan can not only lower your blood pressure but when you combine the plan with other lifestyle changes like losing weight, getting regular exercise and cutting down on alcohol consumption it can help prevent high blood pressure too. Those who follow the DASH eating plan also received another benefit: the eating plan can lower the bad cholesterol (LDL) which when combined with its lowering of blood pressure can reduce your risk for heart disease.

By going to the below link you can follow along with the DASH eating plan:

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/how_make_dash.html

This diet has shown very legitimate results and is a good way to lower high blood pressure and high sodium. Always prepare thoroughly for a new diet. Deciding to start one day can often be difficult.