Dash Diet

Why Cardiologist said to follow Dash Diet to the people?

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Nowadays as the risk of heart failure and heart disease are day by day increasing due to unhealthy and changing lifestyles and eating habits. The cardiologist strongly recommends following a plant-rich diet known as Dash Diet, which will help in reducing the high blood pressure problems and in turn will lower down the risk of heart failure in the age group under 75.

Why Cardiologists advice to follow Dash Diet?

The eating plan of the dash diet includes the food which is good for your body and health like fruits and vegetables, beans, nuts and grains and cutting down the food which is high in fat and oil. So cardiologist advised following a dash diet which is a Dietary Approaches to Stop Hypertension.  Nowadays hypertension is becoming a huge problem in teenagers due to several reasons. So not only your mind but your body also needs to be stress-free to keep it fit. According to a study, the dash diet has been proven beneficial to reduce heart risk under 75. By observing around 4500 people, the study reveals that those who are following the dash diet have a low risk of heart failure than those who are not following the diet.

Why Dash Diet is a Healthy Diet?

The DASH diet is basically something that emphasizes healthy food like fruits and vegetables, whole grains and nuts and low-fat products. Also, this diet focuses on reducing the consumption of sweets and salt and other sugary beverages.DASH diet is based on a plan of consuming 2000 calories in a day and basically this diet includes four to five portions of vegetables and four to five portions of fruits every day. Apart from this, you should also include approx seven to eight portions of grains and nuts and only two portions of non-fat dairy products in a day.

Benefits of Dash Diet

This diet allows you to only have two-three tablespoon of oils in a day. The cardiologist says that following this diet the risk of heart failure has been reduced at a major rate in the people under 75. As the name suggests this dash diet approaches to stop hypertension because the food we eat and the lifestyle we live create a direct impact on our mind, body, and heart. Some studies have also shown that it helps in controlling blood pressure and bad cholesterol.

This diet which is recommended by a cardiologist is also promoted by the National Institutes of Health. They promoted this diet as a healthy heart lifestyle which includes exercising on a daily basis, maintaining the weight, quitting smoking and not consuming much alcohol and managing your stress level and taking a good sleep.

So as per the cardiologist’s advice, do follow this diet to have a healthy and stress-free life. This diet is really good to keep your heart fit and healthy and also this low-fat diet will help you to make your body fit. Also, this diet cuts down the risk of having cancer. So this a very good diet to follow and to achieve a healthy and fit lifestyle.

 

 

 

 

Hypertension

Hypertension in young adults

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Hypertension quite clearly is a persistent rise in blood pressure. Hypertension is a combination of two source words; Hyper defining High and Tension indicating Pressure. Hypertension solely suggests high blood pressure. High Blood Pressure is the elevated inflation in the pressure of blood in the arteries. The force is the pressure when the heart pumps and contracts blood through the blood veins that carry the blood to different parts of the blood. It raises the risk of associated cardiovascular conditions such as myocardial infarction, stroke, other vascular complications, failure of heart and kidneys. It is the most prevalent cardiovascular condition, as well as a primary cause of heart attacks. However, people unfortunately often fail to realize that they are suffering from it.

Types of hypertension:

There are two kinds of hypertension: primary, which values for 90% to 95% of incidents, and secondary. The cause of primary hypertension is unknown, although lifestyle circumstances such as sedentary lifestyle, obesity, and extreme alcohol or salt intake add to the condition. In secondary hypertension, the condition may be hormonal inequality, kidney disease; or drugs, including alcohol or cocaine.

Hypertension in young adults:

It becomes a major societal problem affecting millions of people. While more prevalent in the older population, a rising trend in the younger population, including players, is being seen. Although hypertension does not mean or occur from extreme nervous anxiety, proof shows that anxiety and nervous tension do cause a rise in blood pressure. And if constant, could be sustained.  The heightened predominance of conventional risk factors in the young, including obesity, renal disease, diabetes mellitus, and increase the risk of acquiring hypertension in younger adults.

Causes:

  • Obesity in young adults- A prevalent cause of hypertension

Young adults now a day are spoilt with choice when it comes to palatable junks. As the young adults majorly work for long hours in offices or have a virtual workspace where they are bound to spend long periods sitting at one place, fat starts accumulating. Due to continuous sitting and working the scope of active physical exercise or strenuous activity gets minimize and gradually the youth enters to a sedentary lifestyle.

A major con of the sedentary lifestyle is bad eating habits and obesity. As a vice, it starts to engulf the life and give rise to myriads of disease in the body including hypertension. A close relationship exists between hypertension and obesity. Most hypertensive is more than 10% overweight. Fat accumulation in the stomach, abdomen area is not only linked to hypertension but also hyperlipidemia where there is excess fat in the body. Obesity can add to hypertension in various ways. For one thing, obesity leads to a greater output of blood, because the heart has to tap more blood to provide the excess tissues. The amplified cardiac product then can raise blood pressure.

Stress:

Psychosocial circumstances may also be adding factors to the increasing prevalence of hypertension in the younger community. Although the role of stress and other emotional factors in hypertension is hard to explain. However, stress causes a physiological rise in blood pressure. This sustain if the pressure becomes constant.

Alcohol and Smoking:

A vice engulfing young adults leading to hypertension

These two form the social circumstances most linked to high blood pressure. Young adults are majorly in this zone who drink alcohol excessively. Thus gives rise to have a one and half to two times increase in the frequency of hypertension. The younger population comes in peer pressure and suffers from anxiety issues regarding their career and settling down in life and other growing concerns of the new adult life and thus to relieve themselves from the increasing burden of tension they resort to addictions like smoking and alcohol consumption. The association between alcohol and high blood pressure becomes particularly noticeable due to stress when alcohol intake exceeds the above per day.  Moreover, the connection is a dose-related phenomenon. In other words, the more alcohol drunk, the greater the risks of it.

Thus behavioral stress, anxiety smoking habits, alcohol addiction lead to this disease among young adults.

Inflammation and Heart disease

Inflammation and Heart disease

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As like cholesterol and high blood pressure or hypertension, inflammation is also one of the key factors which contribute to heart diseases. The occurrence of inflammation is due to the natural response of the body’s immune system. Generally, when the body is trying to fight an infection, and also while making up the fatty tissues in the arteries.

Thus, inflammation plays an important role in heart attacks, strokes, and many other heart diseases, and also can lead to rupture and make a great risk for heart disease.

What foods you should eat to avoid inflammation and Heart Disease?

Inflammatory foods can greatly worsen the issue of inflammation, and also contribute to the lifestyle practices that build plaque. If inflammation is your concern then avoid foods which can enhance it. It will reduce the symptoms and also improve cardiac health as well.

Here is some commonly known inflammatory food:

Highly Sugar-containing or fructose syrup:

It is understandable that sugar is very hard to completely avoid, however, reducing the intake of sugar from your diet can help.

Fried foods:

Fried foods are neither good for health nor for health, because of many reasons, and the inflammatory property is one of them. The way the oil is heated and the different unhealthy oils used in frying worsen the inflammation

Refined Carbs:

Consuming whole grains is very good for health and heart as they contain a good amount of fiber required by the body which helps in processing of carbohydrates and fats. However, in refined carbs, this fiber is not present by which the blood sugar rises and contributes to inflammation.

Alcohol:

Alcohol consumption in excess can also increase the inflammation too. However, alcohol can also cause other problems very well. Inflammation is one of its property.

 

high blood pressure threats

High Blood Pressure Threats

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What is high blood pressure?                                                                                                                                      High blood pressure or Hypertension happens when the blood pressure in your body is more than the normal. The normal blood pressure is 80/120Hg. It gets slightly up and down due to various activities and diet. However, if the blood pressure crosses 90/130 Hg, then it is considered as High blood pressure.

Causes of High Blood Pressure                                                                                                                          There are various causes of high blood pressure. Some of them are described below:

  • Age: As the person gets old, chances of high blood pressure. People above 60 years are much likely to suffer from high blood pressure as the arteries get stiff and narrow.
  • Weight and Size: Obesity or person not having a proper proportion of height and weight body balance is having more chances of suffering from high blood pressure.
  • Alcohol: Consuming an excessive amount of alcohol increases the blood pressure in the body.
  • Smoking Tobacco: Smoking, after a period of time, makes the arteries narrow and stiff. This results in high blood pressure.
  • Sex: As per the research, men are more prone to hypertension in comparison to women.

The other factors including:

  • Consuming a high amount of salty diets.
  • Less potassium consumption
  • Alcohol and tobacco as mentioned above.
  • Diseases and medications

 

Some High Blood Pressure threats:

Hypertension or high blood pressure can be harmful after a period of time. Many times the high blood pressure remains undetected and continue to cause damage in the body. Here are some high blood pressure threats:

  • Heart Attack: Arteries got damaged, blocked, which prevents the blood flow to the heart muscles and ultimately cause a heart attack.
  • Stroke: High blood pressure can also cause blood vessels to get burst and clog which results in a stroke.
  • Heart failure: Heart failure refers to the situation in which the heart gets enlarge and fail to supply to the body. High blood pressure can also cause heart failure.
  • Kidney problem: When there is damage in the arteries nearby kidney due to the high BP, the kidneys are unable to filter blood properly.
  • Loss of vision: It can also damage blood vessels in the eyes.
  • Angina: After a period of time, high blood pressure can also lead to microvascular diseases or Angina.
  • Peripheral Artery Disease: When the arteries get narrow in legs, arms, stomach, it can cause Peripheral Artery Disease, which can cause pain and fatigue.