Experts have always opined that eating healthy can reduce high blood pressure and also help us stay fit and fine at any age group. Dietary Approaches to Stop Hypertension (DASH) is an abbreviation for Dietary Approaches to Stop Hypertension.
The DASH diet is a healthy diet plan for bp patients. It is designed to help treat or prevent hypertension (hypertension).
DASH diet comes with low-density lipoprotein
The DASH diet includes potassium, calcium, and magnesium-rich foods. These nutrients help in the regulation of blood pressure. The diet restricts foods high in sodium, saturated fat, and added sugars.
Low-density lipoprotein (LDL or “bad”) cholesterol levels in the blood can also be reduced by diet. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.
What does a DASH diet contain in it?
The DASH diet contains less sodium than the typical American diet, which can contain 3,400 mg of sodium or more per day.
The standard DASH diet restricts sodium intake to 2,300 mg per day. It satisfies the Dietary Guidelines for Americans recommendation of limiting daily sodium intake to less than 2,300 mg per day. That’s all about the sodium content of 1 teaspoon of table salt.
A lower sodium version of DASH limits sodium intake to 1,500 mg per day. You can select the version of the diet that best suits your health requirements. Consult your doctor if you are not sure what sodium level is best for you.
Dash Diet Suggestions
- Include a serving of vegetables at both lunch and dinner
- Fruit can be eaten as a side dish or as a snack. Canned and dried fruits are convenient, but make sure they don’t have added sugar
- Use half the amount of butter, margarine, or salad dressing you normally would, and opt for low-fat or fat-free condiments
- Drink low-fat or skim dairy products in place of full-fat or cream whenever possible
- Limit your daily meat consumption to 6 ounces. Make some vegetarian meals
- Increase your intake of vegetables and dry beans
- Snack on unsalted pretzels or nuts, raisins, low-fat and fat-free yoghurt, frozen yoghurt, unsalted plain popcorn with no butter, and raw vegetables instead of chips or sweets
- Read food labels to find products with lower sodium levels
Why is a healthy diet plan so prominent?
A healthy eating plan provides your body with the nutrients it requires on a daily basis while keeping you within your daily calorie goal for weight loss. A healthy chart of eating plan will also reduce your risk of heart disease and other health problems.
A diet that is healthy:
- Vegetables, fruits, whole grains, and fat-free or low-fat dairy products are prioritized
- Lean meats, poultry, fish, beans, eggs, and nuts are all included
- Reduces the amount of saturated and trans fats, sodium, and added sugars
- Controls the size of portions
Before we end-
A proper food plan for high blood pressure is highly in demand compared to the regular diet of other people. Hence, it is important to take the recommendation of the experts before deciding what is best and what goes best for patients with high blood pressure.