A Guide to DASH Diet
The DASH diet or Dietary Approaches to Stop Hypertension is a diet for people who want to prevent or treat hypertension or high blood pressure. This diet focuses on fruits, vegetables, whole grains, and meats.
This diet is low in red meat, salt, fat, and sugar. It recommends low salt intake, no more than ¾ teaspoons of salt per day.
Benefits of this diet are:
- It lowers the blood pressure
Blood pressure is the amount of pressure exerted on your blood vessels and orangs by the blood passing through them. It Is of two types systolic pressure and diastolic pressure. Normal blood pressure for a healthy adult is 120/80 mmHg. The DASH diet reduces the blood pressure in a healthy person and those who have high blood pressure. A low intake of salt helps in reducing blood pressure.
- It may help in weight loss
The DASH diet cuts a lot of high-fat, sugary foods which reduces the calorie intake and helps to lose weight automatically.
- It decreases cancer risk
It helps in reducing the risk of cancer, including colorectal and breast cancer.
- It decreases the risk of heart diseases
It reduces the risk of heart diseases and stroke.
What to eat on the Diet?
- You should consume whole grain, which includes whole-grain bread, cereals, brown rice, and oatmeal.
- Vegetables (leafy green vegetables, broccoli, carrots, and tomatoes.)
- Fruits (apples, peaches, pears, berries, pineapple, and mango)
- Dairy products (low-fat milk, low-fat yogurt, cheese)
- Lean meat (chicken, fish)
- Dry fruits and nuts.
The DASH diet is an easy diet to reduce your blood pressure effectively. The most important thing to keep in mind is a low intake of salt in your diet and add more fruits, vegetables, and low-fat dairy products.