High blood pressure or hypertension is a condition where high pressure is applied in arteries due to forceful blood flow. This leads to other problems that can be life threatening. Few complications include heart diseases or kidney issues. By dieting and a good amount of exercise, one can control high blood pressure. One of the important solutions is dash diet for high blood pressure.
What is dash diet?
DASH is Dietary Approaches To Hyper Tension and is a dieting method to stay happy and healthy. It is a means of dietary treatment for high blood pressure and can even prevent it. By reducing sodium content in your food and balancing on calcium, potassium and magnesium in the diet one follows in the dash diet for high blood pressure. Dash diet has been proven to be successful by lowering blood pressure by few points in two weeks.
Dash diet types
There are two versions of dash diet that can be helpful for reducing high blood pressure and one can choose it based on one’s lifestyle and eating habits.
• Normal DASH diet
• Low sodium DASH diet
A DASH diet involves an intake of a generous amount of vegetables and fruits as in any other diet plan. It also includes intake of diary food that are very less in cholesterol.
Normal DASH diet: Sodium, about 2300 mg can be consumed in this diet on a daily basis.
Low sodium DASH diet: To follow this diet, only 1500mg of sodium is allowed. Both these diets reduce the intake of sodium level when compared to any normal dieting.
What to consume in a DASH diet?
In any type of DASH diet, lot of fruits, vegetables, whole grains, low-fat diary, fish, poultry, red meat and legumes are included. 6-7 servings of grains can be taken in a day. Main focus should be on whole grains as they are rich in fiber and very low in fat.
All kinds of vegetables can be consumed, as they are very high in vitamins, potassium and magnesium which is key in DASH diet. Fruits are also equally good, and are vegetables and one should make sure to add different colors of vegetables and fruits in this diet to get the maximum benefits from them. Low-fat diary like yogurt and milk are rich in calcium. Nuts like almonds and legumes like peas and kidney beans provide the needed potassium and magnesium and fits perfectly in a DASH diet.
Food to avoid in DASH diet
For high blood pressure, many food types are harmful and one must strictly avoid them or face dire consequences.
• Trans fat should be avoided as cholesterol and HBP increases.
• Alcohol and enormous amount of caffeine is another major culprit in increasing hypertension.
• Food with too much fat content should also be avoided.
By strictly following the dash diet for high blood pressure, one can see a major difference health wise.