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More Bananas, Less Salt on the DASH Diet for Hypertension


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More Bananas, Less Salt on the DASH Diet for Hypertension

Eat more bananas and cut out salt if you want to decrease creeping hypertension. Increase your potassium intake and decrease sensitivity to salt and your blood pressure will drop. These findings are all part of the DASH diet, specifically formulated for people who have high blood pressure, or hypertension. DASH stands for Dietary Approaches to Stop Hypertension and is based on a low saturated fat, low cholesterol, red meat and sugar diet. It is based on a high intake of vegetables, fruits, low fat dairy, whole grains, lean protein, nuts and legumes. A diet everyone should follow if they want longevity. Cut out all sugar and processed foods and voila!

Why More Bananas for Hypertension?

Bananas give you dash! Bananas are packed with potassium which helps to process sodium. This relieves pressure on the blood vessels, promoting free flow of blood and better health overall. Bananas are nature’s remedy for high blood sugar and for heart issues. The pectin and resistant starch in this globally popular fruit moderate blood sugar levels and reduce appetite thanks to promoting that full feeling. The high potassium in bananas is great for blood pressure management which then lowers the risk of heart disease. The high magnesium in bananas too helps with heart health and depression. People who eat plenty of potassium have up to a 27% lower risk of heart disease thanks to the reduced hypertension. Make bananas a daily fruit choice for you!

Other foods high in potassium include potatoes, sweet potatoes, tomatoes, leafy green vegetables, melons, avocados, oranges, apricots, tuna and salmon, nuts and seeds and beans. Replace all that meat with these products. Exercise every day to ensure your heart remains healthy, thanks to vigorous, oxygenated blood flow.

Why Reduce Salt for Hypertension?

We all eat too much salt. Salt is that hidden ingredient in processed foods and in restaurant meals. We all add salt to our food which has been cooked with salt. Salt is linked to high blood pressure and heart diseases, strokes and heart attacks. Many people are sensitive to salt, their bodies battling to process it. People with hypertension should swop salt with other seasonings such as herbs, tumeric, ginger and spices. Be a smart shopper by reading all labels when you look for foods in the packaged foods isles – do not buy foods high in salt and these are many: cereals, chips, frozen foods, breads, biscuits, sauces and tinned foods. We only need 1/2 a teaspoon or less of salt daily.

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DASH Diet for Hypertension

Foods high in liquids are best for general health. These foods consist mainly of nature’s perfect gift to us: vegetables and fruits. These foods help the upkeep of liquids and electrolytes which then helps balance blood pressure. Fruits and vegetables also contain essential antioxidants which ensure healthy, stronger blood vessels, preventing vascular disease which is linked to hypertension. The DASH diet comprises mostly fruits and vegetables, whole grains, low-fat dairy products, fish, poultry, beans, seeds, nuts and cold-pressed vegetable oils. Avoid sugar, alcohol, processed foods and high saturated fats in meats, coconut oil and palm oil.

The DASH diet relies on a calorie count every day to ensure you get the right amount of food from these different food groups. Active people need more calories than lazy people but lazy people need to get moving and kick-start their metabolisms. The DASH diet recommends a reduction in salt and alcohol, and an increase in potassium-rich foods like bananas, as well as exercise and sleep.

What is Hypertension?

High blood pressure is hypertension. And hypertension is linked to heart issues such as heart disease, strokes and even death. Blood pressure is the force of the blood against the blood vessel walls. It depends on how well the heart is pumping and how well the blood vessels resist the impact. Blood pressure that reads more than 130 over 80 is hypertension. This is a global disease that is on the rise and salt intake is one cause. So is stress and other intakes of bad foods such as sugar, processed foods and lack of exercise. It should be common sense in this day and age to exercise daily, to eat more fruits and vegetables and keep processed foods and meats to a minimum.

Chat to us about your daily hypertension diet needs. We can assist!

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