DASH diet- a diet to avoid hypertension
1. Cut the Salt- Too much salt causes fluids to build up in your body. This puts extra pressure on your heart. Lower your sodium in diet. Here are some ways to cut back:
a. Choose low- or no-sodium foods and condiments.
b. Watch foods that are cured, smoked, or pickled.
c. Limit processed foods. They're often high in sodium.
2. Get Your Grains Right- Eating whole grains like whole wheat breads, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and unsalted pretzels or popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also keeps you feeling full longer.Try a slice of bread, dry cereal, or whole wheat pasta, rice, or oatmeal.
3. Load Your Plate With Vegetables- Vegetables give you fiber, vitamins, and minerals. They don't have a lot of calories or fat. Start by adding a salad at lunch and dinner.
4. Don't Forget Fruits also offer lots of fiber and vitamins that are good for your heart. Many also have potassium and magnesium, which lower blood pressure. Add bananas or berries to your breakfast cereal or have fruit for dessert.
5. Have Some Yogurt- A low- and no-fat dairy food, good source of calcium and protein, which can help maintain a healthy blood pressure. Try buttermilk and yogurt. Frozen low-fat yogurt is OK, too.
6. Go for Lean Meats and Fish- You can still eat meat. Just make sure it’s lean. Meats are good sources of protein and magnesium. Skinless chicken and fish are also on the menu. Limit egg yolks.
7. Add Nuts and Legumes- They are rich in magnesium, protein, and fiber. Walnuts are full of omega-3 fatty acids, which may help lower your risk of heart disease.
8. Cut Back on Fats and Oils- Eating too many fats can cause high cholesterol and heart disease. When cooking, use vegetable oils like olive or canola instead of butter.
9. Watch the Sweets- You don't have to skip all sweets. But you should try to have five or fewer servings a week.
10. Get Enough Potassium- It helps lower your blood pressure. It's best to get potassium from food instead of supplements e.g. Sweet potato, Potato, Banana, Avocado, Cooked spinach.
DASH isn’t hard to follow, but you’ll have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. It may vary some depending on your body and how active you are. more