You can also minimize time spent in the kitchen by buying weekly salad greens, bags of pre-cut veggies, and prepping produce at the start of the week. No, the DASH diet is a low-sodium diet. United States. National Heart, Lung, and Blood Institute. Nutrition, Metabolism and Cardiovascular Diseases. Saturated fat, on the other hand, can increase cholesterol levels. Reduce sodium intake.
In general, eating more fruits and vegetables can help reduce risk of disease 27, 28, 29, You may be able to find more information about this and similar content at piano. In fact, the number of people with high blood pressure has doubled in the last 40 years — a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke 1, 2. Examples of whole grains include whole-wheat or whole-grain breads, whole-grain breakfast cereals, brown rice, bulgur, quinoa and oatmeal. Because DASH has been around for so long and is well accepted by health professionals, there are a lot of free resources online to access help. Simple replacements, like opting for water instead of juice or reaching for an apple when you would have otherwise eaten a donut, are good ways to get less sugar in your system. Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. Aim to eat servings of vegetables as well as servings of fruit per day. A combination medication with lower doses could help some patients reach blood pressure goals more easily, according to researchers.
Explore this Article methods. Nutritionist Pro diet analysis computer program. Weight loss may simply be an added perk. Request Appointment. In fact, the greatest reductions in blood pressure were seen in people with the lowest salt consumption 9.