DASH Diet
The DASH Diet or Dietary Approaches to Stop Hypertension (DASH) is a clinically proven diet that helps to reduce hypertension or blood pressure. It is basically a combination diet that is rich in fruits, vegetables, and low fat dairy foods as well as saturated and total fat. It is also is low in cholesterol and sodium or salt, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.
The DASH diet is available as a booklet that gives details of the food and meal plans as well. It also includes a form to track food habits before starting the plan and a chart to help with meal planning and food shopping. You can lower your blood pressure by choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and drinking alcohol in moderation.
Start slowly and make gradual changes in your eating habits. Basically you have to increase your fruit and vegetable consumption to 4-5 servings a day and make sure you have 2-3 servings of non-fat or low fat dairy products such as skim milk, low fat yoghurt and cheese. Have more carbohydrates, such as pasta, rice, bread and cereal, eating 7- 8 servings a day. Eat less than 3ounces or 100 gm of cooked meat, fish or poultry a day. Use fruits or sugar free gelatin for desserts and snacks.
You will see and feel the difference in your blood pressure within a fortnight with the DASH Diet.
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