The DASH diet is supported by the US National Institute of Health and quite effective in lowering high blood pressure. Studies conducted on this issue reveals that the drop in blood pressure within 14 days with the DASH diet.
Some studies, DASH-type diet and risk of stroke and coronary heart disease also shows that quite reduced. According to this study, the DASH diet to fit most women, stroke, myocardial infarction, and it is much lower coronary heart disease death rate was determined.
The basic principles of the DASH diet
High-fiber, low-calorie density with a balanced diet and appropriate portion of its essential purpose.
Low in saturated fat, cholesterol and total fat in targeted foods that contain the least.
Animal fats and red meat is reduced, the better to eat fish at least twice a week.
Carbohydrates and whole grains are rich in terms of Posada.
Plenty of fruits and vegetables consumed.
Calcium consumption of low fat or skim milk and dairy products as protein source is increased.
Protein, fiber, potassium, legumes and oil seeds as the source of magnesium is increased.
Diet; red meat, sugar, sugar added to foods, consumption of sugary drinks is limited. Dietary potassium, magnesium, calcium, and rich in protein and fiber. Another object is to restrict the sodium intake in the diet.
When our mind is called sodium "salt" natural sounds. However, with sodium diet restriction may not be just enough to eat salt, some nutrients must be well taken care of salt content. Because there is an important link between sodium and high blood pressure. However, the sodium in our diets comes as a nutrient that must be available.
A very healthy person consumes much salt needs on a daily basis. Yet our daily needs, when it is only 2400 mg of sodium
1 g of salt per day = 400 mg sodium as expected, as this amount is 6 grams of salt. Approximately 1 tsp. However, this also includes the salt in the food. Those with high blood pressure are usually advised to not exceed 1,500 mg of sodium daily. This amount of personal property, and vary according to the type of treatment the doctor's medication use.
Pickles (cucumber) 1353 mg
Ketchup 1042 mg
Cheeses 710 mg
Edirne cheese 252 mg
Egg 138 mg
Perch 68 mg
Milk 49 mg
Yoghurt 47 mg
Paste 38 mg
Lentils 30 mg
The kidneys are the most important organ which regulates the sodium balance in the body. Sodium concentration in the body, the kidneys are not a problem, dilemma to a very high level. To meet with sodium deficiency is not a common situation.
Because we may collect other sodium than many foods. However, vomiting, diarrhea, loss of the electrolyte is experiencing problems, there may be a decrease in sodium levels in the body.
What is the difference of iodized salt?
Iodine be added to regular table salt, it is the only difference in between. Iodine is needed by the body. When consumed iodized salt, iodine will be given support to the body's needs. Iodine by the thyroid gland to regulate the work, creating the effect of inhibiting the formation of goiter.
What can you do?
If you are sensitive to salty taste, you can reduce your salt intake gradually gained a new taste habits.
You wont flavor added, in the direction to add salt to your food, use spices instead of salt can reduce your consumption habits.
Instead sauce dishes, grilled and boiled and baked to select those methods, you can still reduce your sodium intake.
Eat fresh foods, reduce the consumption of pickled foods.
Ketchup, mustard, try to use the salty soy sauce and salad dressing
Remove salt from the dining table.
Food and the lemon juice, vinegar, garlic and flavored with spices.
Crackers, choose nuts that are unsalted corn and.
Prefer less sodium content by reading the labels when shopping.