Nutrition and Diet Tips

The DASH diet suggests eating fruit, vegetables, whole grains, beans, skim milk and vegetable proteins from legumes eg, with a minimum of animal protein intake.

The main purpose of the DASH diet is to reduce blood pressure levels, so it is generally recommended for patients with hypertension with regular practice of physical exercise.

A new study looked at more than 88,000 healthy women for almost 25 years, food preferences were analyzed and recorded how many of them had heart attacks or strokes.

After the survey found that those who were most disadvantaged were those who had eating habits similar to those that included the DASH diet.

Specifically, the women with these habits were 24% lower risk of heart attack and 18% less likely to suffer a stroke than women with different habits.

Cardiovascular diseases affect a large proportion of the population worldwide, so the reductions are significant risk by eating a diet similar to the DASH diet shown.

This diet included plenty of fiber, water, vitamins and minerals, with normal and excessive intake of meat, minimizing saturated fat intake. So well made food not only reduces blood pressure but also cholesterol levels and blood glucose.

All benefits translate into lower cardiac risk, therefore, follow a diet of these features is not only advisable for people with hypertension, but for all individuals.

Whenever there is talk of hypertension, we refer to the grandparents, or mature and advanced ages, but this is an evil that in the days running can affect children and adults. Since food is not the best and in many cases, these habits start in childhood, more and more children with such problems.

Salt restriction in an elderly person, who has spent years consuming it generally leads to a loss of appetite that eventually may result in anemia and malnutrition, and we find that the remedy was worse than the disease itself, and will be assessed by the specialist in what quantities you should restrict sodium intake.

On the other hand, the excessive salt intake especially in children is a fatal enemy of hypertension, as it contributes to fluid retention, and therefore it goes up, limit your intake from childhood, is a great healthy habit can avoid this problem at an early age or in adulthood, the same way preventing cardiovascular risks that it brings.

Maintain a healthy diet is something that parents should instill in our children from birth, and it allows physical activity and enforce a balanced diet so as adults opt for healthy choices and correct.

Nutrition during pregnancy is one of the main factors we must consider must pay special attention to:

• Folic acid is a vitamin that needs to drink daily. Deficiency leads to anemia, premature detachment of the placenta, infants with low birth weight and some malformations, mostly of the nervous system.
  Although present in many foods, which are subjected to heat during the cooking process makes it possible to destroy, so it is necessary to consume fresh fruits and vegetables without cooking, and, as ordered, take a multivitamin with this vitamin.
• If a pregnant woman has some degree of malnutrition may occur low birth weight, intrauterine growth retardation and fetal or neonatal death. In addition, it increases the risk of heart disease, hypertension and diabetes in adolescence and adulthood.

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Eating large amounts of whole grains protect from hypertension, according to a study published in American Journal of Clinical Nutrition.

There, men with the highest intake of whole grains were 19 percent less likely to develop hypertension than those who ate less.

Refining grains removes the outer coating, while integral retain the bran and germ, so they are richer in many nutrients, wrote to Dr. Alan J. Flint School of Public Health at Harvard, Boston.

The latest U.S. guidelines recommend that people consume at least 85 grams of whole grains per day and that at least half of those who use are comprehensive.

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