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HowToPreventHeartDisease.com |
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How To Follow DASH Plan To Prevent Heart Disease? Heart disease is the leading cause of death globally. It is estimated by the American Heart Association that more than 82 million American adults have cardiovascular disease that includes heart disease and stroke. According to the Centers for Disease Control and Prevention (CDC), heart attack occurs every 25 seconds, and most heart attacks happen as a result of coronary heart disease. Some risk factors for coronary heart disease such as smoking, stress, high blood pressure, high blood cholesterol, diabetes, being physically inactive, being overweight or obese, and unhealthy diet, are controllable. Age, gender, family history of heart disease and ethnic background are, on the other hand, some of the uncontrollable risk factors. Besides being physical active, eating a heart-healthy diet is equally important in managing blood pressure and reducing the risk of heart disease, stroke and other diseases. The so-called DASH (Dietary Approaches to Stop Hypertension) is a healthier way of eating that help one to lose weight. When combined with a reduction in salt (sodium), the DASH diet can be more effective at lowering blood pressure than medication. It is not too difficult to follow DASH plan, as most people may think. The DASH plan includes whole grains, poultry, fish, and nuts, and has low amounts of salts, fats, red meats, sweets, and sugary beverages but high in potassium, calcium, and magnesium, as well as protein and fiber.
Keeping a food diary for a few days to indicate what, when and why is eaten and how much is a good way to begin. For instance, notes covering whether snacking on high-fat foods while watching television or skipping breakfast and eat a big lunch can actually help one to see where to start making changes to the diet. One can aim for a daily intake of around 2,000 calories, though this may vary depending on the body size and how active a person is. If unsure, it is best to seek doctor or health professionals for advice. Too much salt can cause fluids to build up and this will certainly put extra pressure on the heart. Depending on the health, age, race and any medical conditions, one should lower the sodium consumption to between 1,500 and 2,300 milligrams (one teaspoon of salt) a day. This can be achieved by choosing low- or no-sodium foods and condiments, and limiting intake of processed foods. Eating whole grains like whole wheat breads, brown rice, whole grain cereals, and oatmeal is an excellent way to get fiber. Some fiber does help lower the bad cholesterol and keep one feeling full longer. For a diet of 2,000 calories per day, eat 6 to 8 servings a day. One serving is a slice of bread, 1 ounce of dry cereal, or ½ cup of cooked whole wheat pasta, rice, or oatmeal. Plenty of fiber, vitamins, and mineral can be found in fruits and vegetables. One should try to consume 4 to 5 servings of vegetables and 4 to 5 servings of fruits a day. One serving of vegetables: 1/2 cup of cooked or raw vegetables, or 1 cup of raw leafy vegetables. One servings of fruits: a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. Starting by adding a salad at lunch and dinner is a good choice. Nuts, legumes, and seeds are also rich fiber as well as magnesium and protein. Walnuts are full of omega-3 fatty acids that may help lower the risk of heart disease. Enjoy as many as 5 servings of these foods each week. That is 1/3 cup of nuts, 2 tablespoons of seeds, or a 1/2 cup of cooked dried beans or peas in each serving. Moreover, one should opt for lean meats and fish, and cut back on fats, oils, and sugars. Getting enough potassium is part of DASH plan. One should try to aim for 4,700 milligrams a day by getting from potassium-rich foods like potato, sweet potato, banana, avocado and cooked spinach.
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