![]() ![]() 4 to 5 servings of legumes or nuts/seeds per week.6 or less servings of lean protein per day.2 to 3 servings of low-fat dairy per day. ![]() ![]() 4 to 5 servings of fresh vegetables per day.4 to 5 servings of fresh fruits per day.“Fresh produce is high in potassium, magnesium and calcium, which have been shown to lower blood pressure independent of medication.” DASH Guidelines It promotes healthy, balanced eating that includes plenty of fruits, vegetables and low-fat dairy foods,” she says. “The DASH diet is an effective option for people looking to change their eating habits, and it’s not necessarily a diet. One of the most common ways to combat high blood pressure is the DASH diet, which stands for “dietary approaches to stop hypertension,” says Susannah Schneider, a dietitian with the McConnell Heart Health Center. What we’ve also learned is that by controlling blood pressure, we prevent silent strokes in the brain, the effects of which can show up as dementia and cognitive decline.” “Which is one of the most catastrophic forms of stroke. “Chronic high blood pressure is directly related to having a brain hemorrhage,” says Vora. “When you look at brain health, high blood pressure is still the number one risk factor for stroke,” says Nirav Vora, MD, OhioHealth Medical Chief, Cerebrovascular. In Ohio alone, heart disease was the number one cause of death in 2016.Īlso in 2016, stroke was the fifth highest cause of death in the buckeye state. While no one ever likes to be told they have to avoid some of their favorite foods, high blood pressure can cause serious health conditions if not treated, including stroke and death. If your blood pressure is creeping up, your doctor likely has mentioned changes to your diet to get it under control. Here’s how you can use the DASH diet plan to improve your heart health. ![]()
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