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Follow on Google News | The DASH Plan for Your Good HealthIn part six, I'm examining an important eating plan you need to know about in regards to treating and dealing with metabolic syndrome. It is called DASH.
By: Dr.Victor Marchione The DASH eating plan is specifically recommended for lowering blood pressure. It is a modification of the USDA Dietary Guidelines with specific recommendation to lower sodium intake to less than 1,500 mg per day. It includes the following (note that the numbers after each food mentioned refer to the number of servings for 1,600-to-3,100- – Whole grains: 6-12; 7-8 – Fruit: 4-6; 4-5 – Vegetables: 4-6; 4-5 – Low-fat dairy: 2-4; 2-3 – Lean meat, fish, poultry: 1.5-2.5; 2 or less – Nuts, seeds, legumes: 3-6 per week; 4-5 per week – Fats and sweets: 2-4; limited The DASH eating plan has helped more than 80% of individuals with either prehypertension or hypertension achieve a normal blood pressure. The DASH diet has successfully reduced blood pressure in those with the metabolic syndrome. These blood pressure reductions are much greater than those treated with the weight-reducing diets. Moreover, the DASH diet has a favorable influence on body weight, lipids, and fasting blood glucose. The DASH diet deviates from the traditional American diet by providing much more fiber, less fat and cholesterol, greater amounts of calcium, magnesium and potassium, and less sodium on account of greater intakes of fresh fruits and vegetables. For these reasons, this eating plan is not preferred by most people who have tried it and compliance is relatively low. Advice from expert is to change your diet slowly towards the DASH eating plan instead of jumping right into it. And here is what you can complement the diet with: supplements! – Calcium: 1,200 mg; 1.86 mmHg; 0.99 mmHg – Fiber: 11.5 grams; 1.13 mmHg; 1.26 mmHg – Cocoa: N/A; 4.7 mmHg; 2.8 mmHg – Vitamin C: 500 mg; 9.9 mmHg; 4.4 mmHg – Linolenic acid: 2.6-7.8 gram; 10 mmHg; 8 mmHg – Garlic: 600-900 mg; 8.4 mmHg; 7.3 mmHg – Coenzyme Q10: 200 mg; 6.1 mmHg; 2.9 mmHg Note: It is very important to know that every five-mmHg drop in your systolic blood pressure means a seven-percent drop in risk for cardiovascular disease (heart attack and stroke). And remember, you can always get more natural health advice, the latest alternative health breakthroughs and news, plus information about nutrition, alternative remedies and cures and doctors health advice, all free when you sign up for the Doctors Health Press e-Bulletin. Visit http://www.doctorshealthpress.com/ The Snack That Makes You Smarter & 11 Other Brain-Boosting Super Foods FREE report reveals the foods that could help you maintain your healthy brain function and also could help you remember names and places easier. It will be like your mind has turned back the clock! Click here to get your FREE report. http://www.doctorshealthpress.com/ # # # Doctors Health Press has been providing thousands of readers with accurate and up-to-date free health advice and natural health breakthroughs through newsletters and health reports all geared to helping you live a longer, healthier and happier life. End
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