The world is entering into food revolution. Everyone is getting to know that most ailments can be prevented by following a particular diet. High blood pressure or hypertension is one of the most common and yet dangerous diseases. According to the NCBI, DASH – Dietary Approaches to Stop Hypertension or Mediterranean diet, is designed to consume more fruits, vegetables, and low-fat dairy products and limited saturated and total fat. The good news is that you don’t have to entirely stop eating your favorite food. DASH diet has been tested and proved that it controls obesity, hypertensives and type 2 diabetes combined with exercise.
There are two versions of DASH diet – standard DASH diet and lower sodium DASH diet. According to the Mayo Clinic, both versions are beneficial. It is always advisable to talk to your general physician before choosing a suitable diet. The change is significant, and the diet flexible.
Grains
You can have rice, whole wheat bread, cereal, or pasta. Prefer whole grains because they have more fiber and nutrients than the refined grains. You can divide your meal into six-eight portions.
Vegetables and fruits
You can use raw or cooked veggies. Choose vegetables that contain fiber, vitamins, and minerals like tomatoes, carrots, broccoli, sweet potatoes, greens, etc. Potassium and magnesium can be found in these vegetables and fruits, and fruits are low in fat, except coconut.
Dairy
Milk and yogurt are a good source of vitamin D, calcium and protein. If you are lactose intolerant, find an alternative. Limit the consumption to 2 servings a day and go easy on the quantity too. 1 cup milk or yogurt per serving will meet the requirements for that day.
Meat, fish, and poultry
These are a good source of protein, B vitamins, iron, and zinc. Prefer lean meat, cut back on the heavy portions of meat and give preference to have more vegetables while having meat or fish. If you aim to have high omega fatty foods choose salmon, herring, and tuna, which are good for a healthy heart.
Nuts and pulses
Our body needs fiber and phytochemicals to fight certain diseases. So, having at least 5 servings of nuts or legumes/pulses or beans in a week will provide the necessary protein for our body along with rich minerals like magnesium and potassium.
Fatty foods and sweets
As mentioned, you don’t have to cut these foods entirely out of the diet. However, prefer reducing meat, butter, cheese, whole milk, cream and eggs, food cooked in palm oil to 3 or 4 servings per week and use as less quantity as you can.
