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?

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.

Low saturated fat and dietary cholesterol
Low sodium content
Rich in potassium, magnesium, calcium, protein, and fiber
Emphasize fruits, vegetables, and low-fat dairy products
Includes whole grains, fish, poultry, and nuts
Limit red meat, sweet food, and sugary drinks

Comments

4 Side Effects of Intermittent Fasting

Intermittent fasting is literally a diet method that fasts intermittently and keeps an empty stomach by skipping meals. It is well known as a relatively easy diet method because it does not have to eat little by little and does not have to cover food. It also has advantages such as improving insulin sensitivity and increasing growth hormone levels. So, is there no side effect of intermittent fasting? The U.S. health information site Harvard Health Publishing has described in detail 4 side effects of intermittent fasting. Time to control weight. Diet or healthy food concept by Marco Verch under Creative Commons 2.0 1. You can get sick Depending on the fasting period, you may feel lethargic, headache, and constipation. It is difficult to exercise because fasting shortens the amount of energy in the body. It causes nervousness, lethargy, anemia, fatigue, etc., slows physical activity due to decreased activity, and reduces the effectiveness of exercise performa...

Eat BANANAs Every Day! Why?

It is well known that eating a banana for breakfast makes feel full enough. Bananas are rich in vitamins and nutrients and help maintain and improve health. However, it is not good to eat too many bananas every day. This is because eating more than two bananas a day can make you fat or lack nutrients. The U.S. health information site Eat This, Not That explained what happens to the body when you eat bananas every day on the 9th. Body Health Improvement Bananas contain resistant starch, which increases the production of mono chain fatty acids essential for gut health, stabilizing the gut and providing nutrients, according to a 2017 Nutrition Bulletin study comment. Weight Loss Eating bananas every day can help you lose weight. Bananas are full of fiber and protein, which keeps them from starving for a long time, despite a little more than 100 calories a day. Skin improvement Foods that help improve skin include salmon, avocado, and wal...

Onions Help You Sleep Well And Lose Weight?

Image by Couleur from Pixabay When it comes to healthy food, it reminds me of large and expensive health food, but in fact, the ingredients that are so familiar that they are often eaten have significant health benefits. The representative thing is onions. Onions that enjoy the spicy taste while eating raw, sweet taste when stir-fried, and preserve the flavor of cooking are actually all around the vegetable world, ranging from health to diet, skin beauty, and prevention of aging. Let's take a look at the amazing benefits of all-rounded onions, which will make you look like gold. Blood Vessels Image by swiftsciencewriting from Pixabay Many people have a high cholesterol or triglyceride index even at young ages due to greasy eating habits and lack of exercise. If left unattended, blood clots can be easily blocked, so management should be started through diet and exercise. The ingredients that make onions spicy break down fat attached to the walls of the blood vessels, ma...

Tips Container

Search This Blog