What is Diet Dish?
DASH stands for Dietary Approaches to Control Hypertension. The DASH diet has been proven to lower blood pressure in people who follow the diet within 2 weeks. Not only does it help regulate blood pressure, it is also great for weight loss programs and helps prevent heart disease, stroke, diabetes and some cancers.
Who Should Follow the DASH Diet Plan?
In fact, the DASH eating plan can be part of any healthy eating plan. Not only does it help lower blood pressure, it also offers more heart health benefits, including lowering LDL cholesterol and inflammation.
How does the DASH diet plan work?
A diet consists of a variety of foods that are low in sodium and high in nutrients such as potassium, calcium, and magnesium, which help lower blood pressure. Foods rich in fiber can help lower blood pressure and shed extra pounds, which can help lower blood pressure.
What to eat on the DASH diet plan?
Whole grains like wheat, brown rice, barley, oats, and quinoa are packed with nutrients like protein, B vitamins and trace elements, fiber, and antioxidants that have been shown to reduce the risk of several diseases. Yet, processed grains lack many nutrients and should be avoided.
Add fat-free or low-fat milk, yogurt, Greek yogurt, and paneer to your diet instead of full-fat versions. Lactose-free milk and dairy products are an option for people with lactose intolerance.
Almonds, walnuts, pistachios, etc., nuts, dal and sunflower seeds, melon seeds, etc. These foods are part of the healthy DASH diet. Although rich in dietary fiber, protein, omega 3 fatty acids, vitamins and minerals such as zinc and magnesium, and healthy fats, nuts are high in calories, so it is wise to eat them in limited quantities. Also, avoid salted or honey-roasted nuts because of their high sodium and sugar content.
Eat meat, eggs, poultry and fish in moderation instead of high saturated fat. Bacon, ham, sausage, salami, etc. Processed meats, such as corn, contain large amounts of sodium, so limit your intake. Red meat is allowed sometimes.
Fruits and vegetables are rich in potassium, which plays an important role in lowering blood pressure. If you don't like fruits and vegetables, make a gradual change. Add an extra fruit or vegetable throughout the day to what you started today. Choose whole fruit over juices. Raisins, raisins, dried figs, etc. These unsweetened dried fruits are great for travel. Make sure every meal includes vegetables.
The diet should be low in saturated fat and total fat. A diet high in saturated fat increases the risk of heart disease and hypertension. Fat is important for the absorption of soluble vitamins and helps build the body's immune system. Use oils like olive oil, rice bran oil, and mustard oil with every meal, and avoid trans fats, which are often found in processed and fried foods.
Reducing alcohol consumption can help lower blood pressure. So watch your alcohol intake.
Aerobic exercise may work faster in lowering blood pressure when combined with the DASH diet.
Read nutrition labels to choose low-sodium products.
Stress can increase blood pressure, despite a healthy diet. So meditation, yoga etc. Stress management techniques like these can help control blood pressure.
Good sleep increases blood pressure. So, sleeping for 7-8 hours will help in controlling blood pressure.
If you are a smoker, quitting can help lower your blood pressure.
Take your medication as prescribed.
Limit salt intake to 1 tablespoon per day.
It is an attempt to change the lifestyle. A long-term commitment to health. Making small changes will produce results faster than making drastic changes all at once and losing commitment along the way. Before starting the DASH diet, consult with a nutritionist who can help you develop a program for you.
