Dash Diet

By: Brenda Williams

DASH (Dietary Approaches to Stop Hypertension) diet eating plan is one of the non-pharmacologic therapy in high blood pressure management. It is a part of lifestyle modifications including: low in saturated fat intake, increase fruits and vegetables intake, more substituted carbohydrate-containing food such as whole grain products, increase intake of fish, poultry as well as nuts. Study showed that DASH diet eating plan has the greatest effect on reduction of blood pressure and cholesterol compare to normal diet. Result can be seen within 2 weeks!
Tips To Lower Calories Intake With DASH Eating Plan!
1.Increase fruit
A day an apple keeps doctor away! Apple and dried apricots are the best choice in dietary plan for high blood pressure patients.
2.Increase vegetable
Hamburger! Yes, it could increase your blood pressure even though it is a favourite food for most peoples. I know it is very hard for you to stop eating it. However, I would suggest you to take 3 ounces weight of meat instead of 6 ounces with a bigger size.
This is the same in reducing intake of chicken with only a 2 ounces weight and accompany with a plate of raw vegetables.
3.Increase fat-free or low-fat milk products
Example, an ordinary ice-cream can be replaced with low-fat-containing yogurt.
Reducing Salts And Sodium
With the approach of ingesting more fruits and vegetables in DASH eating plan, it has made it easier to consume less salt and sodium consequently owing to its lower content of sodium. In addition, fruits and vegetables are potassium-rich diet which plays a role in reducing high blood pressure. Others common dietary sources are milk products and fish.
Tips To Reduce Salt And Sodium
Restrict salt-rich containing foods. It is preferably to take no or low-salt-added foods.
Increased intake of vegetables.
No salt-added rice, noodles or any other mixed dishes
Removing excess salt from preserved food such as tuna or beans which are being preserved in a can form.