Check out the DASH diet to lower your blood pressure

The DASH diet is an eating plan that has been shown to have an important benefit - it lowers high blood pressure. The diet requires no difficult recipes or special foods and offers a great option to improve the health of those suffering from elevated blood pressure. The DASH diet emphasizes limiting foods low in fat, saturated fat, sodium and cholesterol and promotes the use of low-fat dairy foods, fruits and vegetables. While the DASH diet was developed for individuals with high blood pressure problems, it is also a great choice for anyone seeking a heart-healthy eating plan.

The DASH diet is the result of a clinical study referred to as Dietary Approaches to Stop Hypertension. Even slightly high blood pressure is a major health risk and a heart-healthy food plan would be of great benefit to many people. The DASH clinical study found that a number of nutrients that occur together in foods are able to reduce blood pressure. The nutrients magnesium, calcium, potassium have a positive affect on blood pressure along
with fiber and protein. The DASH diet is also known as a combination diet since for optimal results it reduces the intake of fat and cholesterol while also increasing the healthy choices of fruits, vegetables and low-fat dairy.

Here are some DASH diet tips and guidelines that will put you on your way to a healthier heart:

• Increase your servings of fruits and vegetables to 8 a day
• Increase your servings of dairy to 3 a day
• Pick whole grains for extra nutrients
• Check labels and choose foods low in fat, saturated fat, sodium and cholesterol
• Replace sweets with fruit
• Increase your fruits and vegetables servings slowly by adding a one or two a day or week

By following this simple eating plan, in as little as two weeks you may find your blood pressure lowered. If you are facing high blood pressure problems, don't hesitate to check out the very helpful DASH diet.

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