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A Way To Enjoy Low-Salt Foods

Basic lifestyle habits are important for patients with high blood pressure. In particular, weight control is essential for hypertension patients because blood pressure increases as they gain weight. If obese patients lose 22lb, their blood pressure may decrease by 5 to 20. In addition, excessive sodium intake increases blood volume and increases blood pressure by consuming more water. Therefore, a low-salt diet is good for patients with high blood pressure, but it is never easy to practice. Is there any way to enjoy low-salt food?

Dash diet
photo by dash diet, Source: flickr.com
The National Institute of Health has developed a dash diet for hypertension patients. DASH is an abbreviation for "The Dietary Approaches to Stop Hypertension", meaning a diet to stop high blood pressure. Eating the same amount of calories as ordinary people can help lower blood pressure by eating a balanced diet.

Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet

Food Group

Daily Servings

Grains

6–8

Meats, poultry, and fish

6 or less

Vegetables

4–5

Fruit

4–5

Low-fat or fat-free dairy products

2–3

Fats and oils

2–3

Sodium

2,300 mg*

 

Weekly Servings

Nuts, seeds, dry beans, and peas

4–5

Sweets

5 or less

*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.

When following the DASH eating plan, it is important to choose foods that are:

  • Low in saturated and trans fats
  • Rich in potassium, calcium, magnesium, fiber, and protein
  • Lower in sodium
In addition, a study published in the Journal of Preventive Medicine found that adults under 75 years of age on a dash diet significantly lower the risk of heart failure than those under 75 years of age without a dash diet.

Harvard Health Publishing, an American health information website, described the characteristics of a dash diet.
  1. Low saturated fat and dietary cholesterol
  2. Low sodium content
  3. Rich in potassium, magnesium, calcium, protein, and fiber
  4. Emphasize fruits, vegetables, and low-fat dairy products
  5. Includes whole grains, fish, poultry, and nuts
  6. Limit red meat, sweet food, and sugary drinks


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