Introduction
One of the largest health problems affecting the world today is hypertension, also called high blood pressure. When blood flows through your arteries abnormally greater than normal pressures, it causes high blood pressure to form. What if I were to tell you that there was a simple, effective diet plan designed to assist people in managing their hypertension?
Have you heard about the DASH diet? To put it simply, DASH, or Dietary Approaches to Stop Hypertension, is a dietary plan advised for people who aim to prevent or treat hypertension or high blood pressure to lower their risk of developing heart disease, cancer, stroke, kidney stones, diabetes, and depression. The DASH diet was initially created as a way of eating to help reduce blood pressure.
Do you know that the DASH diet is the best, healthiest, and best diet for high blood pressure? The DASH diet is proven to improve health, includes a variety of healthy food groups, and is effective.
DASH Diet Overview
The DASH diet restricts foods high in sodium, saturated fat, and added sugar. If you are looking for a health plan, the DASH diet is designed for you.
DASH provides an adaptable and balanced eating plan that helps in developing a heart-healthy lifestyle. The DASH diet meal plan can differ for each person.
If you follow the DASH meal plan, you’ll eat plenty of:
- Fruits ( avocado, apples, bananas, oranges, blueberries, strawberries, raspberries)
- Vegetables ( spinach, tomatoes, carrots, broccoli, cauliflower)
- Whole grains (cereal, rice, pasta)
- Fish
- Poultry
- Nuts, seeds, and legumes
- Low-fat or fat-free dairy (milk, skim milk)
- Vegetable oils
DASH also encourages you to restrict foods high in saturated fat, such as red meat, as well as foods high in salt, added sugars, and fat, which can all raise your blood pressure.
If you want to follow DASH, choose foods that are:
- Low salt (or low sodium)
- Low in saturated fat
- Rich in potassium, calcium, and magnesium.
Other Healthy Habits to Combine with the DASH Diet
To boost weight loss and enjoy increased health benefits, combine the DASH diet plan with increased exercise and activity. This includes:
- Walking
- Biking
- Running or Jogging
- Swimming laps
- Playing basketball
- Jumping rope
These habits can enhance your overall well-being such as effectively fighting high blood pressure and developing your muscles while burning off the extra calories.
You’ll improve your heart health even more if you do an hour of moderate-intensity activity five days a week. Moderate intensity indicates your heart rate is approximately 50% greater than your resting heart rate.
Tips for Combining the DASH Diet with Other Healthy Habits
Incorporating other healthy habits into your daily life while following the DASH diet can be the keys to fully achieving your best life yet. Here are 4 tips to start off your DASH diet :
- Reduce overall sodium intake to 2300 mg or a healthier 1500 mg if necessary, but consume around the time of exercise.
- Avoid foods high in saturated fats, such as full-fat dairy products and fatty meats, for heart health and quicker weight loss.
- Eat whole foods over packaged ones so you know much sodium you are consuming (DASH), and be sure you are eating clean as well.
- Check food labels carefully to determine the amount of sodium per serving, and select low-sodium or no-salt-added products.
For starters, if your salt intake is high, reducing it can have significant health advantages. Here are some advantages of reducing sodium intake for the hypertensive:
- Build stronger bones
- Reduce your risk of dying from heart disease, stroke, kidney stones, and osteoporosis
- Maintain your energy levels keeping to energized all day long
To completely savor the benefits of the DASH Diet, limit your daily salt intake to 2300 mg or a healthier 1500 mg if necessary. If you’re new to the diet, starting with the larger 2300 mg allowance and gradually decreasing to the lower 1500 mg allowance is easier. If you exercise but want to reduce intake, you can consume most of your sodium when working out. Through sweating, you can lose sodium and fluids during exercise. You can start off by determining if your net losses are likely to be low, moderate, or high to hone in on the sodium level and fluid replacement that will work best for you.
Here are some ways you can start reducing your sodium intake:
- Use sodium-free spices or flavorings over salt
- Pick plain fresh, frozen, or canned veggies
- Choose skinless poultry, fish, and lean pieces of meat that are fresh or frozen
- Avoid adding salt when cooking rice, pasta, or hot cereal
- Choose whole grains over processed white bread and grains
- Replace butter or solid oils with unsaturated oils like olive, canola, or avocado
There are also a lot of DASH diet recipes for you packed with heart-healthy ingredients like black beans, olive oil, and avocado. On your lunch break, avoid the afternoon slump by simply filling on fast and nutritious black bean soup. You can eat Turkey burgers with apples, onions, and peppers for dinner.
Take small steps every day until you see results, and you’ll start feeling better. Gradual changes are effective, therefore, just keep going.
Conclusion
DASH diet encourages you to eat healthier, whole foods lower in sodium, unhealthy trans fats, and added sugars. Be stronger, healthier, and happier! Start your DASH diet now to improve your overall health and wellness. It’s not too late!
