A Guide to DASH Diet

By:

Jessica Joy

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.

A Guide to DASH Diet

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.

A Guide to DASH Diet
  • 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.

A Guide to DASH Diet
  • It decreases cancer risk

It helps in reducing the risk of cancer, including colorectal and breast cancer.

A Guide to DASH Diet
  • It decreases the risk of heart diseases

It reduces the risk of heart diseases and stroke.

A Guide to DASH Diet

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)
A Guide to DASH Diet
A Guide to DASH Diet
  • Dairy products (low-fat milk, low-fat yogurt, cheese)
A Guide to DASH Diet
  • Lean meat (chicken, fish)

 

  • Dry fruits and nuts.
A Guide to DASH Diet

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.

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