Hypertension or high blood pressure has become so large in developed countries is considered a major public health problems. If this disease is not treated in time causes damage to the cardiovascular system. The good news is that hopefully we can prevent and control it.

Several years ago researchers, concerned with reducing the damage caused by the increased pressure created a diet plan to observe the effects of food and some minerals in reducing high blood pressure. This plan, which initially had an experimental character was called DASH diet, which stands for Dietary Approaches to English to Stop Hypertension (Dietary Approaches to Stop Hypertension).

The DASH diet is characterized by high in fiber, made the recommendation for fruit and vegetables a day recommended 5 servings than healthy people, taking care to include minerals such as potassium, magnesium and calcium. The inclusion of nuts and other grains, reducing animal fats, increased consumption of poultry and fish as well as the decrease in consumption of sugar and sugary drinks, they give you the necessary elements to keep your heart healthy.

The researchers found that giving three diets: a typical American diet, a diet similar to American but rich in fruits and vegetables and the DASH diet, the people who had provided the last two diets reduced blood pressure significantly, but above all the pressure reduction was greater in those receiving the DASH diet.

Subsequently, a second stage planned research with the aim of reducing salt in foods of these people. Therefore, the menus and recipes were calculated based on two types of diet that provided a 2400 mg sodium equivalent to about 1 teaspoon of salt and other sodium 1500 mg or ½ teaspoon of salt. People with high blood pressure found many benefits by reducing salt in their food, being the most obvious benefit of reducing systolic and diastolic pressure.

The DASH diet calories
The DASH diet is not designed to lose weight, but its advantage is that it is rich in fruits and vegetables that give you fewer calories. If you are overweight or obese, MyDiet dietitians can guide you on the calories you should eat to lose weight.

Here are some of the recommendations of the DASH eating plan:
• Replace four small cookies with a medium apple, 80 calories and thus reduces or ¼ cup apricot jam 2 slices of pork and save 230 calories!
• Instead of eating a large burger and ask for a little if you add a serving of baby carrots or lettuce, the calories are reduced to less than 200.
• Reduce the portions of chicken or beef in your meals to 2 ounces (60g) and raises a portion of salad vegetables. Uses little salad dressing. Just take this action will save 50 calories.
• Use nonfat dairy like milk and yogurt light.
• In addition to spices and seasonings used low-fat vinaigrette, choose light versions of margarines and mayonnaise.
• Decrease your portions of food, pour yourself a small plate.
• Read food labels to find out their calorie, fat and salt, mainly.
• Limit the use of sugar in desserts, juices and other drinks, natural juice prefer canned, use sugar substitutes.
• Prefers a fruit snack rich in salt and saturated fats.
• Drink plenty of fluids.

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As you know have high blood pressure is not good for your health, but with a proper diet can control blood pressure levels and to stop hypertension.

1. Reduce salt

* It sounds obvious but it is true, reduce the salt causes the voltage is lower.
* So when dressing and season your dishes moderates the salt and instead make use of other ingredients such as species, lemon, etc.
* Remember that salt is not only present in the salt. The sausage, precooked food, smoked fish, salted fish, aged cheeses and savory snacks are also rich in salt. So avoid these foods and opt for others like the cheese, the turkey cold cuts, etc..

2. Take foods rich in potassium

* Potassium helps regulate blood pressure levels.
* There are many foods rich in potassium, such as fruits, vegetables and vegetables.

3. Reduce consumption of bad fats (saturated fat)

* Saturated fats raise blood pressure.
* They are found in pastries, pre-cooked food, meat, sausages, etc..
* Remember that you can not remove the meat from your diet, but you choose the pieces and leaner meats. But you should avoid pastries, sausage and precooked food.

4. Take calcium and magnesium

* Carrying a varied diet will take appropriate daily dose easily.
* You are advised to take low-fat milk.
* A diet low in calcium and magnesium are associated with increased blood pressure.

5. Avoid alcohol

* Alcohol raises blood pressure so should be taken in moderation

6. Avoid coffee

* Coffee, colas, teas up the tension, so you have to avoid them or taking them without protein or coffee.

7. Take Vitamin D

* Vitamin D prevents hypertension.
* Vitamin D can be found in these foods: dairy products, fortified breakfast cereals and fish.

8. Manage stress

* Suffer anxiety, stressful situations that cause nervous sy can trigger a surge.
* It is important to seek solutions to stress, such as relaxation techniques.

9. Stop smoking

* The He worked cause hypertension.

10. Stay at a healthy weight

* The extra kilos and obesity causes increased blood pressure.
* Do not expect to catch many kilos to change your eating habits.

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