DASH Diet, Controlling Hypertension Without Side Effects

Hypertension is often referred as the silent killer, because it usually has no symptoms, and only realized when the conditions are already severe. Actually there are many ways to cope with hypertension. One of them by implementing the DASH diet. Hypertension is not a new disease. And every year, the number of sufferers is increasing. High blood pressure or hypertension occurs when blood pressure is continuously high throughout the day. This is very dangerous because it makes the heart work too hard and the encouragement of high-pressure blood flow, and over time will damage the blood vessels. The blood vessels will become thick, rigid, and susceptible to narrowing, even blocked. Hypertension which occurs over many years will lead to complications such as heart disease, kidney failure, and stroke. So far, the researchers apply the strategy of the Big Four for hypertension, by reducing salt intake, maintaining a healthy weight, exercising, and stay away from alcohol. And now the strategy advanced by one, that is with the DASH diet on a regular basis.

What is DASH diet?

Changing your diet is very important to control hypertension. DASH (Dietary Approach to Stop Hypertension) diet control hypertension is recommended by the American Heart Association, based on the results of scientific research managed by the National Heart, Lung, and Blood Institute (NHLBI), American. The main principle of the DASH diet is to present a balanced diet with nutrient-rich food sources of potassium, calcium, magnesium, dietary fiber from vegetables, fruit, and milk, and limit saturated fat, cholesterol, salt, sugar, coffee, and liquor. The DASH diet studies which included 459 adults with systolic blood pressure => 160 mmHg and diastolic 80-95 mmHg, it is evident that the DASH diet can reduce systolic blood pressure up to 6 mm Hg and diastolic pressure by 3 mmHg within 2 weeks since starting the diet DASH. Better results again looked at patients with hypertension (as much as 27 percent of the total study participants) because it can reduce systolic blood pressure to 11 mmHg and diastolic pressure up to 6 mmHg. Menu foods in a day recommended in the DASH diet contains 2000 calories, divided into three meals (breakfast, daytime, and night). But the amount of energy is not 'set in stone' because it can be adapted to the conditions of each person on a diet. Therefore, before undergoing the DASH diet, required consultation with a doctor or a nutritionist to determine an individual's nutritional needs. Reduce consumption of salt (sodium) is the most important thing for lowering blood pressure. Based on the amount of salt consumed daily, the DASH diet can be divided into two, that is a maximum of 2400 mg sodium consumption which equivalent to 6 g (1 tsp) table salt (the maximum limit salt intake according to WHO recommendations and the Federal Government National High Blood Pressure Education Program) and 1500 mg sodium consumption which equivalent to 4 g (2 / 3 tsp) table salt. The amount includes the amount of natural salt contained in food ingredients and the amount of salt added while cooking. 1500 mg sodium DASH diet gives better results with lower blood pressure more than 2400 mg sodium DASH diet. But to help you adapt to the low-salt diet, the DASH diet should do 2400 mg sodium / day on your original DASH diet, if it has been getting used to you can proceed with the DASH diet 1500 g sodium / day.

Dash diet is not only for hypertension

The implementation of the DASH diet is not only recommended for patients with hypertension (blood pressure> 140/90 mm Hg) and prehypertension (blood pressure 120-139/80-89 mmHg), but also useful to prevent various diseases. Recent research in April 2008, published in the Archives of Internal Medicine, again proving that the DASH diet can reduce the risk of heart disease by 24 percent and the risk of stroke by 18 percent in women. According to Teresa T. Fung, head of research from Simmons College, Boston, is due to the DASH diet based on vegetables, fruits, vegetable protein is high in fiber and minerals that can lower total cholesterol and LDL (bad) cholesterol causes cardiovascular disease up to 7 percent. Vegetables and fruits can control blood sugar and act as antioxidants to prevent cell damage from free radicals because it is implementing the DASH diet is also beneficial to reduce the risk of diabetes and cancer. DASH diet is also beneficial for weight loss because of the daily calorie intake in the diet were smaller than the normal diet. Also because this diet is high in calcium from milk and other sources, if undertaken on a regular basis would be beneficial to prevent osteoporosis.