What is the DASH DIET?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a long-term approach to
healthy eating that's intended to help treat or prevent high blood pressure (hypertension). 

• The DASH diet encourage to reduce the sodium in diet an​d eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium etc. 
• DASH diet; help out to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a major difference in your health risks. 
• This diet is a healthy way of eating; it offers health benefits other then helping on blood pressure, like to prevent osteoporosis, cancer, heart disease, stroke and diabetes and obesity too because it can help guide you toward healthier meals and snacks. 
• The DASH diet emphasizes vegetables, fruit and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet. 
• The standard DASH diet meets the recommendation for daily sodium intake guidelines. DASH diet includes lots of whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes. The DASH diet is low in saturated fat, cholesterol and total fat. 

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Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is now the most common cause of chronic liver disease worldwide, NAFLD can progress to cirrhosis, liver cancer and liver failure. It has become a global public health issue. Nonalcoholic fatty liver, a disease tightly linked to the obesity crisis, is a strong risk factor for heart disease and Type 2 diabetes, and in severe cases it can lead to liver failure. The prevalence in the morbidly obese population has been estimated as 75-92%.Prevalence of NAFLD appears to be increasing, in part due to the increasing numbers of adult and pediatric individuals who are obese or overweight or have metabolic syndrome or type 2 diabetes, all major risk factors for development of NAFLD. Lifestyle, eating habit, and lack of physical activity, are the major causes, Diet plays very important role to reverse NAFLD. Few danger foods must avoid listed below. 

Danger foods for NAFLD 

• Sugar and candy; some cheap chocolates contain hydrogenated vegetable oils which are most unhealthy. If you do indulge in a little chocolate the best types are dark chocolate with a minimum of 70 percent cocoa solids. 
• Foods containing flour. 
• Diet foods - that claim to be slimming - they are usually low in fat and high in sugar or artificial sweeteners, eg. Diet yogurts, diet jams, diet ice-cream, diet sodas, etc; these diet foods are not slimming; they are very fattening. 
• Fried snacks - such as potato chips, crackers, etc. 
• Pizza 
• Fried take away foods. 
• Biscuits both sweet and savoury varieties, as they contain flour, hydrogenated vegetable oils, and if sweet will be high in sugar. 
• Crumpets, muffins, white bread, white flour products and donuts. 

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Hypertension Effects on Body

Hypertension is Abnormally High Blood Pressure. 

The excessive pressure on your artery walls caused by high blood pressure can damage your blood vessels, as well as organs in your body. The higher your blood pressure and the longer it goes uncontrolled, the greater the damage. 
A blood pressure reading, given in millimeters of mercury (mm Hg), has two numbers. The first, or upper, number measures the pressure in your arteries when your heart beats (systolic pressure). The second, or lower, number measures the pressure in your arteries between beats (diastolic pressure). 
Blood pressure measurements fall into four general categories:  

Normal blood pressure: Your blood pressure is normal if it's below 120/80 mm Hg.  

Prehypertension: Prehypertension is a systolic pressure ranging from 120 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg. Prehypertension tends to get worse over time.  

• Stage 1 hypertension: Stage 1 hypertension is a systolic pressure ranging from 140 to 159 mm Hg or a diastolic pressure ranging from 90 to 99 mm Hg.  
• Stage 2 hypertension:More severe hypertension, stage 2 hypertension is a systolic pressure of 160 mm Hg or higher or a diastolic pressure of 100 mm Hg or higher.  

Uncontrolled high blood pressure can lead to 

1. Heart Attack or Stroke  
2. Aneurysm  
3. Heart Failure  
4. Organ Malfunction  
5. Vision Loss  
6. Metabolic Syndrome  
7. Memory Problems 

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Home Remedies for Hypertension

Lifestyle and Home Remedies for Hypertension: 
Lifestyle changes can help you control and prevent high blood pressure, even if you're taking blood pressure medication. Here's what you can do:  

• Eat healthy foods.  

Eat a healthy diet. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and trans fat.

• Decrease the salt in your diet. 

A lower sodium level — 1,500 milligrams (mg) a day — is appropriate for people 51 years of age or older, and individuals of any age who are black or who have hypertension, diabetes or chronic kidney disease. 

• Maintain a healthy weight.  

Keeping a healthy weight, or losing weight if you're overweight or obese, can help you control your high blood pressure and lower your risk of related health problems. If you're overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure. Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of several health problems and keep your weight under control.

• Limit alcohol.  

Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.  

• Don't smoke.  

Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your doctor to help you quit.  

• Manage stress. 

Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.  

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Fibroid Shrinking Foods

What is Fibroid? 
Fibroid are non-cancerous (benign) tumors that grow from the muscle layers of the uterus (womb). They are also known as uterine fibroid, myomas, or fibromyomas. The singular of uterine fibroids is Uterine Fibroma. Fibroid are growths of smooth muscle and fibrous tissue. Fibroid can vary in size, from that of a bean to as large as a melon. 
Fibroids affect at least 20% of all women at sometime during their life. Women aged between 30 and 50 are the most likely to develop fibroid. Overweight and obese women are at significantly higher risk of developing fibroid, compared to women of normal weight. 
Causes of fibroid
Experts cannot come to a common consensus about why fibroids occur.During a woman's reproductive years her estrogen and progesterone levels are high. When estrogen levels are high, especially during pregnancy, fibroid tend to swell. When estrogen levels get low fibroids may shrink, e.g. during a woman's menopause. 
Heredity may also be a factor. Women whose mothers and/or sisters have/had fibroids have a higher risk of developing them too.  
Fibroid Shrinking Foods  
These are foods which are part of an anti-estrogen eating plan. The idea is to include exclude foods from your diet which are likely to encourage estrogen production and in doing so, hopefully reduce the size of fibroids, prevent further growths and reduce symptoms of fibroid. Always aim for organic produce where possible to avoid chemicals and toxins, in particular environmental estrogen (xenoestrogens) which are sprayed on food plants. 
The following are a list of products which are recommended for women with fibroids: 

• Vegetables and fruits like broccoli, cabbage, bok choy, kale, turnip, watercress, radish and rocket (arugula). These are calciferous vegetables which can help the liver detox and rid of the body of excess estrogen. Avoid overcooking vegetables. 
• Foods which can detoxify the blood are garlic, carrots, beets and artichokes. Drink plenty of water to help with detoxification. This also helps if you suffer from breast fibroid. 
• Eat foods containing natural carotene such as apricots, sweet potato, cantaloupe, carrots, pumpkin and spinach. 
• Include foods rich in vitamin E in your diet including almonds, wheat germ, hazelnuts and cod liver oil. 
• Green tea, which contains the useful antioxidant polyphenol, can counteract the effects of estrogen.
• Season your food with fresh rosemary and snack on pineapple. Both are a natural anti-inflammatory. 

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Uterine Fibroids and Stress

The effects of stress can be quite devastating on overall health and if you want to cure uterine fibroid that you may have, you need to first examine your level of stress. Stress is very subtle in its devastating effects. No one can say that they have fibroid because of stress however, it certainly does not help if you desire to have a healthy body and mind. 
The effects of stress have been researched and stress has been found to not only damage circulation but also narrow the arteries, increase blood pressure, lead to heart damage, increase the risk of heart disease as well as lead to a reduction in the body’s immunity causing many diseases and illnesses to occur due to the body’s decreased ability to fight off sickness and disease. 
Stress can come for various sources such as work, children, other interpersonal relationships, living in anger, unforgiveness, lack of love, money woes, weight concerns, being over stimulated, being impatient, overly ambitious, under constant strain, fears and anxiety, etc. 
We all deal with some form of stress every now and then. It only becomes an issue when you are under chronic stress on a regular basis. 

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Basics of Weight Loss

Three basic rules of weight loss : 
EAT 

• E- Eat right food 
• A - Eat right Amount of food 
• T- Eat right food in right amount on right Time

What is right food ? : 

• Always choose easy preparations:those food items cooked easily are healthier, contain more nutrition and easy to digest. 
• Avoid deep fried extra oily food:Generally deep fried over cooked foods causes acidity and gastric problem which lead to indigestion and later on weight gain due to improper digestive system. 
• Add colors to your diet :Use color full vegetables , and eat different color fruits , it will provide phytonutrients . Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. These plant compounds have beneficial effects working with other essential nutrients to promote good health. 

Divide your plate into four sections with dairy on the side to represent the five food groups: 

1. Fruits
2. Vegetables 
3. Grains 
4. Protein 
5. Dairy 

What is right amount of food ? (It means your Portion size ) : 
One easy way to size up portions if you don't have any measurements is to use your hand as a guide: 

• A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit. 
• A meat portion should be about as big as your palm.
• Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb. 

Right time : 
Fix meal timings , and try to stick to those timings . maintain a proper gap of meals to get it digest well . 

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