The Dash Diet & Sel
DASH stands for "Dietary Approaches to Stop Hypertension" and emphasizes the heart health and lower blood pressure the DASH diet is not really a diet at all;. it is a lifestyle food Change- incorporating plenty of fruit and vegetables, fiber, lean protein, legumes and dairy products limited.
a step almost all of us can do to improve heart health is to reduce the amount of salt in our diet. Just one tablespoon of salt coffee has 2,325 milligrams (mg) this sodium is more than the consumption of recommended daily salt for a healthy adult. lowering the intake to no more than 1,500 mg of sodium per day may be an effective way to prevent or lower high blood pressure.
salt is essential for our body in small quantities, because it helps us to maintain a balance of fluids in our body and transmits nerve impulses; it also influences the contraction and relaxation of muscles. Sodium attracts and holds water causing your blood volume to increase, in turn, focus on the heart and increases the pressure in your arteries. Excess salt can raise blood pressure and the risk of heart attack and stroke.
Lowering salt intake to no more than 1500 mg per day may be an effective way to prevent or lower high blood pressure.
It is essential to read food labels. The label is on most packaged and processed foods nutritive value indicates the amount of sodium in each serving. In general, try to avoid products with more than 0 mg of sodium per serving. Do not forget to take into account the size of the portion. It also lists if the ingredients comprise salt or compounds containing sodium, such as monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate and sodium nitrate or nitrite.
American Heart Association suggests avoiding "Salty Six", which are common foods that tend to contain excess salt increases your risk of heart disease and stroke. The "Salty Six" are bread, cold cuts and sausages, pizza, poultry, soup and sandwiches. Visit the American Heart Association Web site to learn more about Keep the following tips before your trip grocery shopping next to help you make smarter, healthier choices the heart of "The Salty Six."
- Always check the serving size and the sodium content of the foods you buy.
- Look for "low sodium," "reduced sodium" and "no salt added" varieties where possible. Look on the package for a "Heart Check" brand certifies that it conforms to guidelines established by the American heart Association as a healthy heart
- instead of salt to add flavor to your food, try using herbs and spices, citrus lemons or oranges, roasted vegetables, caramelized onions, roasted nuts and beans, and garlic.
- wary of spice mixes you buy store in plastic containers as many contain high amounts of sodium and do more harm than good to your health.
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Before making changes to your diet, please consult your doctor or healthcare professional to discuss dietary recommendations based on your personal health conditions and history
Sources: Centers for Disease Control and Prevention, American Heart Association LifeWork EAP strategies, and Washington and Shady Grove Adventist hospitals.
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