Dash Diet

low sodium diet that help diabetic reduce blood pressures


Dash Diet Introductiondash diet

    Dash diet is a diet that help to reduce blood pressure.  Since many people with diabetes have high blood pressure, dash diet can be practice by them to reduce the problem of hypertension.  DASH stands for Dietary Approach to Stop hypertension.  Hypertension is a condition when blood is greater than or equal to 140/90 mmHg, but for diabetic the level is lower at 130/80 mmHg.

    Dash diet is rich in fruits, vegetables, and low fat dairy foods and reduce total and saturated fat.  It is also low in red meat, sweets, and sugar containing drinks.  The food choice for dash diet are high in potassium, calcium, magnesium, fiber, and protein.  This food plan match the nutritional recommendation of diabetes food plan. 

    Dash diet was initially carry out by comparing 3 eating plan.  A plan similar in nutrients to what many American consume; a plan similar to what Americans consume but higher in fruits and vegetables; and DASH eating plan.  All 3 includes 3000mg of sodium daily vs the average sodium consumption of 4000-6000mg.  The results indicated that fruits and vegetables plan and the dash diet eating plan reduce blood pressure with dash diet showing greatest effect of reducing high blood pressure - results is achieved within 2 weeks staring the plan.

    The researcher did a follow-up study  to determined whether low sodium intake in diet could reduce blood pressure further.  It did.  Reducing sodium intake made the dash diet even more attractive at reducing blood pressure.  Sodium is found in salt, so low sodium diet mean cutting back on salty food.  Food will taste different but people who follow low sodium diet plan (link) will be able to adapt to less salty food within 2 weeks.  Follow the following tips to reduce sodium intake.

Dash Diet Tips to Reduce Sodium Intake

Tips For Reducing Sodium Intake

Tip Action
Read The Food Label Choose foods that are sodium free or low sodium
Choose fresh or frozen vegetables rather canned For canned vegetables, rinse them - put them in a colander and run water over tem for a minute before cooking
Do not add salt when cooking foods like noodles, rice and vegetables Omit all salt or decrease gradually
Instead of salt, use other flavorings and spices, such as lemon juice, salt substitute, and herbs. Many cookbook list suggestion for using flavoring and spices use them

> Click here for free sample dash diet plan

Also include the method how to make your own salt substitute.



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