DASH diet- a diet to avoid hypertension

The DASH (Dietary Approaches to Stop Hypertension) Diet can help lower your blood pressure and cholesterol levels, which is good for your heart. Even if you don’t have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because it’s a healthier way of eating.

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  

View all 9 comments Below 9 comments
Another good refrigerator/kitchen post. Thanks Dr. Mittal. Where does one get Avacado in Noida ( I see you are based here so asking) more  
What is the best yogurt we get in market? My kids do not like curd because of its texture. Do we get Fat Free yogurt in the market here.... more  
Excellent post, Dr. Mittal. more  
I have put this on my fridge as well. Very helpful! Thanks, Dr. Mittal! more  
Post a Comment

Related Posts

    • Vaccination of the departed

      Someone known to the family received a SMS from CoWIN saying their grandfather who passed away in May this year has been vaccinated today with the 2nd dose. Is this how the vaccination target ...

      By Seema Belkur
    • Vax side effects in medium term

      A doctor friend is saying many of her patients have shown flare ups in their existing health issues like psoriasis, arthritis, bronchial asthma, etc. Blood tests are showing dramatic rises in chole...

      By Sobhita D
    • Are vaccines safe and effective?

      According to my understanding, the reasons many citizens believe this "vaccines are safe and effective" slogan are the following: 1. There is no public AEFI (Adverse Events Following Immunizat...

      By Umamaheshwar Bondada
    • Are Covid vaccination Certificate are available to buy?

      I came to know from reliable sources in UP that you can get a vaccination certificate without getting an actual dose of the vaccine. It is being facilitated by government-run covid centers, they go...

      By Mohammad Asif Khan
    • Dont force vaccination

      Govt says that all vaccines have risks, but benefits outweigh them. Then let the individual evaluate the risks/benefits and decide. Don't compel a Bank Fixed Deposit investor to mandatorily invest ...

      By Azam Yusuf
    • 3rd dose should be permitted officially

      The elderly and immunocompromised ideally need a 3rd jab. It's been 8 months since the 2nd shot for some. Some are getting it unofficially, or during travel. Can the vulnerable be allowed to get a ...

      By Vikram Gupta
    • Mask Myths Bunked

      Attached for everyone reference friends. Mask comes first vaccine second. Always always mask and remember the attached

      By Sarita Ravichandran
    • Details on zydus vaccine are below and attached

      🔴 ZyCov-D is the world’s first DNA vaccine against infection with SARS-CoV-2. It is a “plasmid DNA” vaccine that uses a genetically engineered, non-replicating version of a type o...

      By Vikram Gupta
    • Mask Transmission Times - Important

      If 2 meters or 6 feet distancing is followed, here is how long it takes for a covid infected to transmit covid to another person. Also modeled for delta variant. Everyone may read and share

      By Sarita Ravichandran

      THANKS FOR ALL THE EFFORTS TAKEN BY THE ADMINISTRATION. THE BALL IS DEFINITELY ALSO IN OUR COURT : In the past week we have observed that there was a drift from the downward Graph of COVID19 ...

      By Jayakumar Daniel
    • Is covid vaccine causing hair loss in some?

      Is hair-loss one of the side-effects of Covid vaccine? Please share experience. Male members in the group please ask ladies in your home and respond.

      By Rohini Sahni
Enter your email and mobile number and we will send you the instructions

Note - The email can sometime gets delivered to the spam folder, so the instruction will be send to your mobile as well

All My Circles
Invite to
(Maximum 500 email ids allowed.)