Dash Diet Plan To Help You Manage Hypertension.
Hypertension affects over 10 million people every year in India alone. This is indeed quite alarming and although there various medications available in recent time to help cope with hypertension, one of the best methods to help you deal with hypertension is diet regulation and monitoring.
There tons of food out there, particularly fast foods, which are loaded with sodium and other preservatives, that can very easily spike up your blood pressure levels.
By understanding the potential impact of what is on your plate and monitoring what you consume, you can easily keep your blood pressure under control!
To help you with this try and follow this simple DASH (Dietary Approaches to Stop Hypertension) diet plan to help keep you blood pressure right under control!
DASH (Dietary Approaches to Stop Hypertension) diet plan
The DASH diet plan is not only simple to understand and follow, but is also designed to ensure that your meals are well balanced and that you are getting all the nutrition you need from your meals! The basic outline of this program is as follows:
· Eating vegetables, fruits, and whole grains
· Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
· Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
· Limiting sugar-sweetened beverages and sweets.
Though this plan does not require any special ingredients or foods it does require you to maintain a 2,000-calorie-a-day diet.
Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet
In order to maintain a 2,000 calorie-a-day diet and at the same time ensuring that your meals carry enough nutrition to carry you throughout the day, you need to regulate the number of servings as well as make sure that you eat enough
from every food group. The following will help determine you number of servings:
Food Group Grains: 6–8 servings
Food Group Meats, poultry, and fish: 6 or less servings
Food Group Vegetables: 4–5 servings
Food Group Fruit: 4–5 servings
Low-fat or fat-free dairy products: 2–3 servings
Fats and oils: 2–3 servings
Sodium: 2,300 mg* servings (*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.)
Nuts, seeds, dry beans, and peas: 4–5 Servings
Sweets: 5 or less servings
When following the DASH eating plan, it is important to remember to choose foods that are:
· Low in saturated and trans fats
· Rich in potassium, calcium, magnesium, fiber, and protein
· Lower in sodium
Benefits of the DASH diet plan:
The DASH diet plan helps you to reduce your sodium intake and thereby control your blood pressure levels. By reducing you calorie intake to 2,000 calorie-a-day, you will be able to shrink you waist line as well as reduce your cholesterol level as the DASH diet plan helps to provide balance meals!
Whether you’re trying to reduce your own blood pressure levels or may be trying to monitor that of your family member this plan can definitely help you out.
Do check out our other article on health and lifestyle and let us know if you found our tips useful in the comment section below!