To bring about helpful change in the lives of high blood pressure victims a study was conducted. At the very out set a few grounds were targeted to bring into light of observation and research so that their effects could be determined. Following points were highlighted for consideration: Routine DietPhysical Activity/ ExerciseMental StatusSmokingBefore proceeding to practical observation and analysis of the above mentioned grounds a browsing through known and available data was planned to be made. In this quest certain books and research papers from well known physicians were consulted along with internet.
During the course of this literature and web search, quite valuable pieces of information were retrieved (Neinstein et al, 2007). Which are being mentioned as under: Reference from Dr Cathy MacLean, Halifax's research paper DASH- stands for “Dietary Approaches to Stop Hyper tension. ” This is a clinical study, conducted to test the effects of nutrients on blood pressure. The results indicated that risk of high blood pressure can be reduced by following a healthy eating plan emphasizing upon intake of fruits, vegetables, fat free or low fat milk and milk productsAlso the diet should be low in saturated fat, total fat and cholesterol.
“DASH” eating plan was formulated to include whole grains, poultry, fish and nuts and was meant to reduce the consumption of red meat, added sugar and beverages containing sugar. Another study called “DASH-Sodium” revealed that a low consumption of salt is also helpful in reducing high blood pressure in people regardless of their eating plan. But the ones following both the plans i. e. DASH and DASH-Sodium benefit the most. Major recommendations of this study were: Low intake of salt, (use other herbs and spices)Low calorie and low fat meals. Vegetables and fruits should be made a compulsory part of eating plan. High starch and fiber diet is preferred. Eliminate use of caffeine, alcohol and tobaccoThe dash diet can reduce blood pressure by 11.4/5.5 mmhg in people with high blood pressure and is as good as medication. Reference from research work of Dr Richard Moffat (from The College of Family Physicians of Canada)This diet plan calculates the calorie intake i. e.
one should consume only the amount of calories required and avoid the intake of excess calories.
It includes the principle of eating a well balanced diet or following a healthy diet plan which recommends consumption of nuts, whole grains instead of refined grains and is low in saturated fats and total fats. It strictly discourages the use of salt and especially addition of extra salts in salads and meals on the table. One can achieve 8-14 mm hg reduction in blood pressure through this diet. It recommends a usage of not more than 5 grams of salt per day. Reference from Dr. Navin Dittu's Smoke to deathThis study reveals that nicotine in cigarettes and other tobacco products are also one of the factors causing high blood pressure.
It says that nicotine stimulates the production of adrenaline. This in turn causes the vessels to constrict which consequently causes the heart to beat faster, resulting in high blood pressure. By quitting cigarettes and other nicotine containing products, risk of heart diseases and heart attack decreases, along with a reduction in high blood pressure.