Relationship of dietary sodium, potassium, calcium, iron, magnesium, zinc, and copper with blood pressure and incidence of stroke and coronary heart disease. dietary sodium and potassium intake and blood pressure. This thesis focuses on the relation between electrolyte intake and blood pressure during sodium, potassium, calcium and magnesium: Belgian Interuniversity Research on. By following the DASH diet you can control your blood pressure and reap important health benefits. Overview · Provider Relations · Referring Physician Portal The DASH diet encourages you to reduce the sodium in your diet and eat lower blood pressure, such as potassium, calcium and magnesium.
The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2, mg a day.
The Role of Potassium and Sodium in Your Diet | CDC
The American Heart Association recommends 1, mg a day of sodium as an upper limit for all adults. If you aren't sure what sodium level is right for you, talk to your doctor. What to eat Both versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products.
The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week. You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat. Here's a look at the recommended servings from each food group for the 2,calorie-a-day DASH diet.
Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread.
Look for products labeled " percent whole grain" or " percent whole wheat. Keep them this way by avoiding butter, cream and cheese sauces. Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal. Fresh and frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt. To increase the number of servings you fit in daily, be creative.
In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception.
Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a dollop of low-fat yogurt. Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber. Remember that citrus fruits and juices, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you.
If you choose canned fruit or juice, make sure no sugar is added.
But the key is to make sure that you choose dairy products that are low fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated.
Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist. If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.
Go easy on regular and even fat-free cheeses because they are typically high in sodium. Lean meat, poultry and fish: Choose lean varieties and aim for no more than 6 ounces a day.
Cutting back on your meat portion will allow room for more vegetables. Trim away skin and fat from poultry and meat and then bake, broil, grill or roast instead of frying in fat. Eat heart-healthy fish, such as salmon, herring and tuna.
These types of fish are high in omega-3 fatty acids, which can help lower your total cholesterol. Nuts, seeds and legumes: They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed only a few times a week because these foods are high in calories. Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids.
They're high in calories, however, so eat them in moderation. Try adding them to stir-fries, salads or cereals. Soybean-based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily calories from fat, with a focus on the healthier monounsaturated fats.
Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Saturated fat and trans fat are the main dietary culprits in increasing your risk of coronary artery disease.
There was a problem providing the content you requested
DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.
Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items. Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat.
- Potassium & Magnesium for High Blood Pressure
When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies. Artificial sweeteners such as aspartame NutraSweet, Equal and sucralose Splenda may help satisfy your sweet tooth while sparing the sugar.
But remember that you still must use them sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water. Cut back on added sugar, which has no nutritional value but can pack on calories.What Supplements Can I Take for High Blood Pressure? ( Hypertension ))
Men ages 19 to 30 should consume milligrams of magnesium per day while those 31 or older should consume milligrams per day. Women 19 to 30 should consume milligrams of magnesium per day while those 31 or older consume milligrams per day. Role of Potassium Potassium performs many important functions in the body. In addition to balancing fluids in the body, it is vital to normal heart function and aids in muscle contractions. The effect of sodium, or salt, on blood pressure is well known.
What many people fail to realize is that potassium and salt work closely together in the body and that a deficiency in potassium can contribute to high blood pressure, according to the American Heart Association. Potassium works to counteract the effects of sodium.
The Role of Potassium and Sodium in Your Diet
Therefore as potassium levels decrease, the sodium affects blood pressure even more. Role of Magnesium Approximately 50 percent of all the magnesium in your body can be found in your bones, according to the National Institutes of Health Office of Dietary Supplements. In addition to contributing to strong bones, magnesium also maintains normal muscle and nerve function, keeps the heart beating regularly, supports a healthy immune system and regulates blood sugar levels.
Magnesium also works with the other minerals in the body, such as sodium and potassium, to regulate blood pressure.