Diet is a factor that can be modified to prevent and control high blood pressure or hypertension . The DASH diet is sometimes recommended by doctors to help treat hypertension.
High blood pressure or hypertension, when left untreated, the damage it causes in the circulatory system can cause heart attack and stroke , according to the American Heart Association (AHA).
A diet with a consumption Too high in salt, as well as calories, saturated and trans fats, and sugar, carries an additional risk of high blood pressure. On the other hand, choosing healthy foods can help lower blood pressure.
What foods does the diet include DASH
DASH is based on the following foods:
Fruits, vegetables , low-fat milk, whole grains, fish, poultry, beans, and nuts.
Recommend reducing sodium, foods and beverages with added sugars and red meat.
To follow the DASH plan, you must first determine the amount of calories that the person should consume per day to establish the suggested portions of each food group.
The Sample 2000 calorie plan provided by the National Heart Institute indicates:
Grains or whole grains: 6-8 daily servings of grains or grain products (whole grains recommended).
Vegetables: 4-5 servings per day.
Fruits: 4-5 servings per day.
Lean meat, poultry, or fish: 2 or fewer 3-ounce servings. Eggs can also be consumed.
Fats and oils: 2-3 servings of fats and oils per day. Serving example: 1 teaspoon of healthy oil (olive).
Nuts, legumes and seeds: 4-5 servings per week.
Low dairy in fat: 2-3 servings a day.
Sweets and added sugars: limit sweets and added sugars to 5 servings or less per week. Serving example: 1 tablespoon of sugar, 1 cup of soda or 1/2 cup of sherbet.
How the DASH diet works
“ The DASH diet is heart-friendly, since it limits saturated and trans fats , by time that increases the intake of potassium, magnesium, calcium, protein and fiber, nutrients that are believed to help control blood pressure ”, shares the Harvard Nutrition Source.
The diet DASH was first presented at an AHA meeting at 1996 and published in the New England Journal of Medicine at 1997. Studies showed that blood pressure reduction on the DASH combination diet was comparable to that of people taking stage 1 hypertension medications .
Some tips to follow the DASH diet
Harvard Health advises starting to consume fruits and vegetables from the first meal of the day.
You can try an egg omelette cooked in olive oil. Add spinach, mushrooms, and bell peppers. Another option is a quick shake with strawberries, blueberries, greens, and low-fat yogurt or skim milk. Whole grain cereal such as oatmeal with milk and fruits.
At lunch include a salad with your favorite vegetables and fruits, a healthy protein such as beans, tuna, chicken or tofu, and some whole grains, such as rice wholemeal, quinoa, farro or others.
At dinner you can prepare a vegetable sauce with healthy oil, such as olive oil and a protein such as chicken, shrimp or tofu.
Many cheeses are usually high in sodium, but there are also some options of low-content cheeses in fat and sodium , feta cheese and goat cheese are some options.
Include legumes in your diet. One serving equals half a cup of cooked legumes. If you use canned beans, rinse them or buy the low sodium version.
A nutritionist or dietitian can give you specific guidance on the amount of daily calories and the food servings that you should consume of each type of food. Reduce the consumption of salt, sugar and red meat, while increasing your intake of fruits and vegetables, is a good start.
Research shows extensive health benefits of the DASH diet. This diet along with the Mediterranean diet is the basis of the MIND diet, designed to promote a healthy mind and reduce the risk of dementia.
You may be interested in:
– 10 best foods to include in a diet for high blood pressure
–4 cheeses higher in protein and low in sodium
–5 best sources of protein for heart health
–6 lies about salt that you must stop believing