Hypertension is something that affects many Americans; 1 in 3 of us have it and yet many don’t even realize it. With the high prevalence of the disease and the fact that it is largely preventable, I thought it would be a good idea to make a post about it and how to effectively manage/treat it without drugs. Weight reduction, DASH diet (more on that below), sodium restriction, physical activity, and decreased alcohol intake are all effective in reducing blood pressure or preventing hypertension. What works even better is combining these interventions which is more effective than just doing one.
DASH Study
The prevalence of hypertension prompted a mass study of several large hospitals around the country back in 1992. The study evaluated blood pressure on three diet patterns: 1. control diet, which was similar to the traditional American diet, 2. diet high in fruits and vegetables, and 3. a DASH diet (Dietary Approaches to Stop Hypertension. Sodium intake, physical activity, and bodyweight remained constant among the three groups. The results showed that both test diets reduced blood pressure compared to the control. Specifically, the DASH protocol reduced the subjects systolic reading by 8 mmHg and the diastolic by 6 mmHg. It was stated that the DASH diet has effects similar to single-use drug therapy when it comes to lowering blood pressure.
DASH Eating Plan
According to the National Heart, Lung, and Blood Institute website, DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It is a flexible approach that recommends lots of fruits, vegetables, whole grains, fat free or low fat dairy, lean meats, and beans. It also recommends limiting foods that are high in saturated fat like fatty meats, full fat dairy products, and coconut oil. The amount of sugar containing foods like soda and sweets should also be limited. The amount of sodium intake per day should be 1500-2300 mg.
If you are interested in learning more about the DASH diet I would definitely check out this site to learn more and even see some sample meal plans to try.
Check out amazon for some good reading on the DASH diet:
Preventing/Reversing Hypertension
As with so many other conditions, it is totally possible to prevent or reverse hypertension through lifestyle modification. As I mentioned earlier, high blood pressure can be lowered by losing weight, following a DASH protocol, limiting sodium intake, physical activity, and decreased alcohol intake.
So start moving and eating right! If you don’t know where to start please send me a message, I would love to help out. I have many options available for you depending on your level of experience and goals. Don’t lose yourself; it’s never too late to get started on your path to healthy living. All it takes is determination and a smart plan and anything is possible-regardless of age, sex, fitness level, or current weight. Believe and achieve.
Click this link to fill out a form and get started today!
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