Dash Diet

High blood pressure (hypertension) can be prevented and managed with the DASH diet (Dietary Approaches to Stop Hypertension). Medical doctors and dietitians advocate for this practice as a means of lowering the danger of hypertensive diseases including heart disease and stroke. In order to lower blood pressure, the DASH diet recommends cutting back on salt, sugar, and saturated fat.
- The diet promotes eating a lot of fruits and vegetables, which are great sources of energy and healthy nutrients including vitamin C, potassium, and fiber.
- The DASH eating plan recommends consuming whole grains including whole wheat, brown rice, and oats in moderate amounts because of the health benefits associated with these complex carbs.
- Poultry, fish, legumes, and almonds are all suggested as alternatives to red meat as healthy protein options.
- Dairy: Low- or no-fat milk, yogurt, and cheese are incorporated into the diet due to their high calcium content.
- The DASH diet emphasizes reducing sodium (salt) intake as a means to bring down blood pressure. Reducing the amount of salt used in cooking and eating can help with this.
- Sweets and sugary drinks should be consumed in moderation, according to the article.
- If drinking alcohol, it should be done so in moderation.
- The diet also places an emphasis on portion control as a means of limiting calorie intake.
Scientific studies have shown that the DASH diet can help people lower their blood pressure, improve their cardiovascular health, and even help them lose weight when used in conjunction with a calorie deficit. It's a great way to enhance your diet and lower your risk of chronic diseases, and it's not just good for people with hypertension.
Before making any major dietary changes, especially if you have a medical condition, it is recommended that you speak with a healthcare provider or registered dietitian to develop a plan tailored to your specific needs and goals.