Which Regimen Has Been Shown To Work Against High Blood Pressure?

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~2 minutes Last Updated: August 08, 2022
Which Regimen Has Been Shown To Work Against High Blood Pressure?

In this article, learn more about Which Regimen Has Been Shown To Work Against High Blood Pressure?. What else should we keep in mind with the DASH diet for high blood pressure?.

High blood pressure occurs when the force or pressure of the blood inside the arteries is too great. Over time, high pressure on the walls of the arteries leads to damage to these delicate tissues, which carries high-risk cardiovascular complications. According to experts, there are diets that can protect against the effects of high blood pressure and prevent its chronic manifestation.


For this purpose, the DASH diet has been proven to work over the years . It is basically built on the limited consumption of saturated fats, fats in general, at the expense of vegetables, fruits and low-fat dairy products.


This diet includes whole grains, chicken, fish, nuts and low-fat meats and even pastries. 
The diet provides a high intake of minerals: potassium, calcium, magnesium, as well as protein and fiber. It is mandatory to reduce the salt to comply with the regime. We remind you that the healthy norm is up to 5 g per day. Keep in mind that sodium is also found in a number of other unknowingly salty foods, such as beverages and pastries, so an ethical review is never superfluous. In fact, to be healthy, we must strive to take up to 2.4 g of sodium per day.



Of course, the dishes are far from delicious without the addition of white powder, but it should be clear that taste is something that is nurtured. Remember or observe how babies "feel" food that is salt-free for them and enjoy different tastes. Just because our receptors are used to high doses of taste doesn't mean we can't try it again. The easiest advice here is to use useful herbal spices instead of salt - such as oregano, savory, devesil, rosemary, curry, cumin ... Keep in mind that packaged foods, processed meats, ready-made confectionery - contain salt.


Of course, restricting salt and changing our diet will not improve our cardiovascular health enough. Without movement we will not get away. The minimum we need to provide for our heart is 5 times a week for 30 minutes or 2 ½ hours in total. These are approximately 15 minutes of walking before and as much after work, for example. You can simply introduce a mandatory morning and afternoon walk; or a morning refreshing run; cycling, 3 times a week aerobics, swimming or dancing. Examples are others. 


As unpleasant as it is to take, a person once started to raise blood pressure regularly, should give up some old habits in the name of health - coffee and strong tea should be kept to a minimum or avoided altogether, the same applies to smoking and regular alcohol consumption. It is good to think about losing some extra pounds, because sitting, stress and age do not forgive and mercilessly give us unwanted fat belts.


Those prone to high blood pressure must keep in mind one condition for their healthy comfort - they must ensure adequate sleep !

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