DASH diet: a healthy diet to lower blood pressure
The DASH diet focuses on appropriate portion sizes, food diversity, and nutrients. Find out how the Dash system can improve your health and lower your blood pressure.
DASH stands for Dietary Approach to Reducing High Blood Pressure. A DASH-based diet is a lifelong eating style that is designed to help treat or prevent high blood pressure. A DASH plan to reduce blood pressure without taking medication was developed while conducting research sponsored by the National Institutes of Health (NIH).
A DASH diet encourages you to reduce sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium, calcium, and magnesium.
By following a diet based on a dietary approach to reduce high blood pressure (DASH), you may be lowering your blood pressure to just a few degrees in just two weeks. Over time, your upper blood pressure reading (systolic blood pressure) can drop from 8 to 14 degrees, making a big difference to your health risks.
As a diet based on a dietary approach to reduce high blood pressure (DASH) is a healthy way to eat, it delivers health benefits along with just lowering blood pressure. The DASH diet is also consistent with the nutritional prevention of osteoporosis, cancer, heart disease, stroke, and diabetes.
DASH diet: sodium levels
The DASH diet is based on vegetables, fruits, milk, and dairy products and medium quantities of whole grains, fish, poultry and nuts.
In addition to the standard DASH diet, you have another form of diet that contains less sodium. You can choose the form of diet that meets your health needs:
Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.
Low-sodium DASH diet. You can consume up to 1500 mg of sodium a day.
These two forms of DASH diet reduce your sodium intake in your diet compared to what you would get in a traditional American diet, which can amount to as much as 3,400 mg of sodium per day or more.
The DASH standard diet meets the Nutritional Principles recommendation of Americans to maintain a daily sodium intake of fewer than 2,300 mg per day.
The American Heart Association recommends a maximum of 1,500 mg of sodium per day for all adults. If you are not sure of the appropriate sodium level for you, talk to your doctor.
DASH hypertension diet: what to eat
Both types of the DASH diet are available in lots of whole grains, fruits, vegetables, and low-fat dairy products. DASH also includes some fish, poultry, and legumes and encourages eating a small number of nuts and seeds several times a week.
You can eat red meat, sweets, and fats in small amounts. DASH hypertension is a diet that contains a low amount of saturated, trans-fats, and total fats.
Here is a look at the recommended meals from each food group to get 2000 calories a day in the DASH diet.
Grains: Take 6 to 8 servings per day
Cereals include bread, cereal, rice, and pasta. Examples of one serving of cereals include one slice of baked bread of whole wheat, one ounce of dried cereals (cereals), or half a cup of cooked cereal, rice, or pasta.
Focus on whole grains because they contain more fiber and nutrients than refined grains. For example, use brown rice instead of white rice, pasta made with whole flour instead of regular pasta, and baked bread from whole wheat grain instead of white bread. Look for products labeled “100 percent whole grains” or “100 percent whole wheat.”
Grains naturally have low levels of fat. Avoid them by avoiding butter, cream, and cheese sauces.
Vegetables: Eat 4 to 5 servings per day
Tomatoes, carrots, broccoli (green cauliflower), potatoes, leafy vegetables, and other vegetables are a diet rich in fiber, vitamins, and minerals such as potassium and magnesium. Examples: 1 serving contains 1 cup of raw leafy vegetables or 1/2 cup of cut or cooked raw vegetables.
Don’t think of vegetables as only side dishes. A mixture of saturated vegetables served with brown rice, or whole wheat noodles is a good idea to serve as a main course of the meal.
Fresh and frozen vegetables are a good choice. When purchasing frozen and canned vegetables, choose those with a label that says “Low sodium” or “Without added salt”.
Be creative when increasing the number of meals to suit you daily. It’s a light-fried vegetable (stir fry), for example, dividing the amount of meat in half and doubling the number of vegetables.
Fruit: Eat 4 to 5 servings per day
Many fruits need a little preparation to become a healthy ingredient of a regular meal or snack. Just like vegetables, which are rich in fiber, potassium, and magnesium, which are low in fat, coconuts produce an exception to this.
Examples of one serving include one medium fruit, 1/2 cup fresh, frozen fruit, samples, or 4 ounces of juice.
Eat a piece of fruit with meals and another as a snack, then complete your day with a fresh fruit dessert covered with some low-fat milk.
Leave the edible peel whenever possible. Peel the apples, pears, and most of the kernel fruits add a great texture to the recipes as they contain healthy nutrients and fiber.
Remember that citrus fruits and juices, such as grapefruit, can interfere with certain medications; So check with your doctor or pharmacist to see if it is good for you or not.
If you choose canned fruit or juice, be sure not to add sugar to it.
Milk and milk products: Eat 2 to 3 servings per day
Milk, yogurt, cheese, and other milk products are major sources of calcium, vitamin D, and protein. But the most important and the secret of the matter is to make sure to choose the derivatives of low-fat or skimmed milk because it, therefore, can become a major source of fats, mostly saturated fats.
Examples of one serving include a cup of skimmed milk, milk that contains 1 percent fat, or a cup of low-fat milk, or an ounce and half of the low-fat cheese.
Frozen, low-fat, or skimmed milk can help you boost the number of dairy products you eat and before this is a sweet taste reward. Add fruit for a healthy advantage.
If you have trouble digesting milk products, choose lactose-free products or consider an over-the-counter medication that contains lactase enzyme, which can reduce or prevent symptoms of lactose intolerance.
Don’t overeat regular or skim cheese because it usually contains a high level of sodium.
Lean meats, poultry, and fish: 6 servings (a meal is one ounce) or less are taken throughout the day
Meat can be a rich source of protein and B vitamins, iron, and zinc. Choose lean items and no more than 6 meals, each consisting of one ounce per day. Reducing the portion of meat will increase the percentage of vegetables.
Examples of a single meal include one egg or one ounce of cooked meat, poultry, or fish.
Remove the skin and fat from poultry and meat, then bake, boil, or grill it instead of frying it in fat.
Eat heart-healthy fish, such as salmon, herring, and tuna. These types of fish are rich in omega-3 fatty acids, and they are heart-healthy.
Nuts, seeds, and legumes: Eat 4 to 5 servings per week
Almonds, sunflower seeds, red beans, peas, lentils, and other foods in this family are good sources of magnesium, potassium, and protein.
It is also rich in fibers and phytochemicals, which are plant compounds that may protect against some types of cancer and cardiovascular disease.
The sizes of these meals are small and are intended for consumption only a few times per week, because these foods are high in calories.
Examples of one serving are 1/3 cup of nuts, or two tablespoons of seeds or hazelnut butter, or half a cup of cooked beans or peas.
Sometimes a bad reputation is added to the nuts because of their fatty content, but they contain healthy types of fats such as monounsaturated fats and omega-3 fatty acids. Nuts are high in calories, however, you should eat them in moderation. Try adding it to quick fries, salads, or cereal food.
Soy products such as tofu and tempeh can become a good alternative to meat because they contain all the amino acids your body needs to get a complete protein, just like meat.
Fats and oils: Eat 2 to 3 servings per day
Fat helps the body absorb essential vitamins and helps the body’s immune system. However, too much fat increases your risk of heart disease, diabetes, and obesity.
The DASH diet seeks to strike a healthy balance by reducing total fat so that the daily calorie intake gained from fats is less than 30 percent, focusing on the healthiest monounsaturated fats.
Examples of one serving are 1 teaspoon of light ghee, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.
Saturated and trans fats are the main dietary causes of increased risk for coronary artery disease. The DASH diet helps you maintain your daily share of saturated fat at less than 6 percent of your total calorie intake by reducing eating meat, butter, cheese, whole milk, cream, and eggs in your diet while reducing foods Made from pork fat, hard vegetable fat, palm oil, and coconut.
Avoid trans-fats, which are common in processed foods such as crackers, baked and fried foods.
Read food labels on margarine and season with salads; You can choose foods that are less saturated and trans fat.
Dessert: 5 servings daily or less throughout the week
You don’t have to completely exclude sweets while on the DASH diet, but don’t overeat it. Examples of one serving are 1 tablespoon of sugar, jelly or jam, half a cup of iced dessert or a cup of lemonade.
When you eat sweets, choose those that are fat-free or low-fat, such as iced candy, iced fruit, jelly candy, hard candy, graham chips, or low-fat cakes.
Artificial sweeteners such as aspartame (Nutra Sweet, EQUAL) and sucralose (Splenda) may help satisfy your need for sweets as an alternative to sugar. But remember that it should be taken with caution. It is acceptable to replace a diet cola with a regular cola, but not instead of another nutritious drink such as low-fat milk or even plain water.
Cut back on added sugar, which has no nutritional value but may increase calories.
DASH diet: alcohol and caffeine
Drinking too much alcohol may raise your blood pressure. Dietary Guidelines for Americans recommend that men consume alcohol only to no more than two cups per day and that women consume only one cup or less.
The DASH diet does not address the effects of caffeine consumption. The effect of caffeine on blood pressure remains unclear. However, it may cause high blood pressure, at least temporarily.
If you already have high blood pressure or if you think caffeine affects your blood pressure, talk to your doctor about your consumption of it.
DASH diet and weight loss
Although the DASH diet is not a weight loss program, you may actually lose unwanted weight because it can help guide you toward better health food choices.
The DASH diet generally includes 2000 calories a day. If you are trying to lose weight, you may need to eat fewer calories. You may also need to adjust your target food ration according to your specific circumstances, which is something your health care team can help you make a decision about.
Tips for reducing sodium
Essential foods in the DASH diet are naturally low in sodium. So by just following the DASH diet, you can probably reduce your sodium intake. You can also reduce sodium more in the following ways:
Use sodium-free recipes or flavorings in your food instead of salt
Not adding salt when cooking rice, pasta or hot cereals
Rinse canned foods to remove some of the sodium from them
Purchase food with “non-salt added”, “sodium-free,” “low-sodium,” or “very low-sodium” cards.
A teaspoon of salt contains 2.325 mg of sodium. When reading food labels, you may be surprised by the amount of sodium in processed foods.
Even low-fat soups, canned vegetables, ready-made cereals, and turkey slices are local delicacies, foods you might think healthy often contain more sodium.
You may notice a difference in taste when choosing low-sodium foods and drinks. If things seem too tasteless, gradually incorporate low-sodium foods into your diet and reduce your table salt usage to your target sodium intake. This takes time to get your taste buds back.
To facilitate the transition to the diet, salt-seasoning or herbal mixtures and salt-free spices can be used. This can take several weeks for taste buds to become accustomed to low-salt foods.
Understand diet details to stop high blood pressure together
Try these strategies to get started with the DASH Diet to Stop Hypertension:
Change gradually. If you now eat one or two servings of fruits or vegetables a day, try adding one serving for lunch and one serving for dinner. Instead of just switching to whole grains, start making one or two servings of whole grains. Gradually increasing fruits, vegetables, and whole grains can also help prevent bloating or diarrhea that may occur if you are not used to eating a diet that contains a lot of fiber. You can also try over-the-counter products to help reduce gas from legumes and vegetables.
Select a reward for successes and bypass failures. Reward yourself with a non-eating reward for your accomplishments – rent a movie, buy a book, or meet a friend. Everyone fails, especially when learning something new. Remember that changing your lifestyle is a long-term process. Find out what caused your failure and then try again where you stopped in the DASH diet to stop high blood pressure.
Add a physical activity. To boost your efforts to lower your blood pressure further, consider increasing your physical activity as well as the next DASH Diet to stop high blood pressure. DASH combining diet to stop high blood pressure and physical activity makes lowering your blood pressure more likely.
Get support if you need it. If you find it difficult to stick to your diet, talk to your doctor or dietician about this. You may get some advice that will help you stick to the DASH high blood pressure diet.
Remember that healthy eating is not the way to do it completely or stop it completely. The point is that on average you eat healthier foods with a lot of variety, whether to keep your diet nutritious and to avoid boredom or sudden shifts back. And with the DASH diet to stop high blood pressure, you can do both.