High Blood Pressure Could Be Slashed by Following This Exact Diet

Hypertension, is a Condition Affecting A Quarter of Brits Who Can Cause Serious Health Issues

Health Experts have pinpointed exactly what we were should be eating to Lower Our Blood Pressure. Acciting to research, an eating plan known as the dash diet could prove key if you are suffering from hypertension.

High Blood Pressure is a Serious Health Issue which is Thought to AFFECT AROUND MORE THAN A QUARTER OF ADULTS IN THE UK. It Occurs when the Force of Blood Pushing Against Your Artery Walls is consistently too.

This Can Cause Lasting Damage to Your Blood Vessels and Organs. It is Also a Major Risk Factor for Medical Emergencies Such as Heart Attacks and Strokes.

Luckily there are steps you can take to bring down your Blood Pressure – Including Adapting What You Eat. Writing for the British Heart Foundation (BHF), ITS Senior Dietitian Tracy Parker Explained More About The Diet.

Dash Stands for “Dielly Approaches to Stop Hypertension” and it was devised in the 1990s by researchers at the National Heart, Lung, and Blood Institute in the United States. Tracy Said: “The AIM of the Diet is to Cut Down on Salt (Sodium) and eat more nutrients like fiber, potassium and calcium that can Help to Lower Blood Pressure Naturally.

“It contains tears of fruits, vegetables, wholegrains and low-fat dairy products, and is Low in Salt, Saturated Fats, Sugary Foods and Alcohol. The Standard of the Diet Limits Your Sodium Intake to 2,300mg or Less Day, Which is around 6g or one 6g or

“And a lower-sodium version of the diet-with no more than 1,500mg sodium or around 4G or three-quarters of a teaspoon of salt a day-May Help to Lower Blood Pressure.”

One Study, which was published in the Journal Nutrients In 2019, found that sticking to the dash diet could significantly Lower Your Blood Pressure. Nor part of the study, the team lookeed at Seven-analyses (Including 15 Observational Studies and 31 Controlled Trials) Focused on the dash diet.

It concluded that the diet was linked to a 5.2mmhg decreese in systolic Blood Pressure (The Top Number on Your Reading) and 2.6MMHG Decrease in Diastolic Blood Pressure (The Bottom Number). Further to this, it found that the diet was linked to a 20 per cent lower risk of cardiovascular Disease, Such as Heart Attack, Stroke or Coronary Heart Disease.

What to eat

But what Exactly is the dash diet and how it work? “The dash diet reCommends eatin a certin number of servings (portions) of EACH FOOD GROUP,” TRACY SAID.

“IT ALSO Explains How Much of Each Food Group Counts As One Serving.” The Number of Servings Will Vary Slightly Depending on How Many Calories you need.

For a 2,000 calorie a day diet, this would be:

• Vegetables – Four to five servings a day – one serving equles two handfuls raw leafy vegetables, or 1 handful cut -up raw or cooked vegetables
• Fruits – Four to five servings a day, one serving equals one medium fruit, or three tbsp unsweeted dried fruit, or one handful of fresh, frozen or canned fruit, or 120ml juice
• Wholegrains – Seven to Eight Servings a Day – One Serving EQUALS ONLY SLICE OF WHOLEMEAL BREAD, OR ONE HANDFUL OF COOKED WHOLEGRAIN PASTA OR RICE
• Lean Meats, Poultry, Fish and Eggs – Up to Six Servings a Day – One Serving EQUALS 30G (1oz) Ceoked Meat, Skinless Chicken or Fish, or One Egg
• Low-Fat or Fat-free dairy, Such as milk, yoghurt, and cheese – Two to three servings a day- one serving EQUALS 235ML LOW-FAT MILK OR YOGHOURT, OR 43G (1½ Oz) Low-Fat Cheese
• Nuts, Seeds and Beans – Four to five servings a weeke – one serving equals two tbsp seeds, or two tbsp nut butter, or 43g (1½ oz) mixed nuts, or 85g (3oz) cookeed beans
• Salt – Less than 2,300mg sodium a day – one serving equles less than one teaspoon of salt
• Fats and oils – Two to Three Servings a Day – One Serving EQUALS ONE TSP Veetable Oil, Soft Margarine, or One Tbsp Mayonnaise
• Added Sugar and Sweets – Less than Five Servings a Week – One Serving Equals one tbsp of Sugar or am
• Alcohol – Less than one drink a day, or 14 units a weeke – one unit is a single shot of Spirit, three units is a large glas of wine or pint of medium Beer

To Lower Your Blood Pressure, The NHS Recommends You:

• Have a healthy, balanced diet
• Exercise regularly – aim to do at least 150 minutes of exercise a Week
• Lose Weight If You’re Overweight
• Will not eat too much salty – avoid salty food or adding salt to your meals
• Do not drink too alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
• Do not Drink too Caffeine – Drinks High in Caffeine Include Coffee, Tea and Cola
• Will swim smoke

If you are Concerned About Your Blood Pressure, You Should Speak to Your GP.