One of the steps doctors can recommend to lower your high blood pressure is the DASH diet. Let’s find out the benefits of diet dash for hypertension and how to go through it in this article.
Benefits of DASH diet for hypertension
The DASH diet is a healthy diet designed to help control blood pressure and cholesterol. DASH itself stands for Dietary Approaches to Stop Hypertension.
This diet is done by reducing the intake of sodium (salt), fat, and cholesterol by increasing the intake of protein, fiber, and vitamins and minerals from food consumed daily.
Based on the results of the study, people who diet DASH by eating foods rich in vegetables and fruits can lower their blood pressure within 2 weeks. Fiber, potassium, and magnesium that are contained in fruits and vegetables are some of the nutrients that can help control blood pressure.
How to start a DASH diet?
The DASH diet recommends that you eat several servings daily of a variety of food groups. The number of servings you need may vary depending on how many calories you need per day.
You can make changes gradually. For example, start limiting yourself to consuming 2,400 milligrams of salt / sodium per day (about 1 teaspoon). Then, once your body adjusts to the diet, subtract again to 1,500 milligrams of sodium per day (about 2/3 teaspoons).
The amount above includes all the salts you eat every day, including salt in packaged food, snacks, cooking you make yourself, and additional salt at the dinner table. Simply put, the key to successful DASH diet is:
-Eat more fruits and vegetables
-Reduce foods high in saturated fats, cholesterol, and trans fats
-Eat more whole-grain foods, fish, poultry, and nuts
-Limit the use of salt, candy, sweet drinks, and red meat
Tips on a DASH diet
The temptation to start a healthy life is endless. However, these tips may help you to get the benefits of DASH diet optimally.
-Add one serving of vegetables at lunch and dinner.
-Add one serving of fruit as a snack. Dried fruits and dried fruits are easy to use, but make sure that they do not contain added sugar.
-Use only half a portion of butter, margarine, or salad spice, and use low-fat or fat-free spices.
-Drink low-fat dairy products or skim.
-Limit eating meat to 6 ounces a day. Cook some vegetarian food.
-Add more vegetables and dried beans to your diet.
-Instead of snacking on chips or candy, eat fresh biscuits, nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, plain popcorn without butter, and raw vegetables. Read food labels to choose products that are low in salt or low in sodium.
When on a DASH diet, you are also advised to exercise regularly, reduce consumption of alcoholic beverages and caffeinated, quit smoking, and manage stress well. All of these things are done in order for you to get the maximum benefits of DASH diet.
How much portion?
When you try to follow a healthy diet, it is important for you to pay attention to the portion. Remember, do not overdo or deficiency. Hold on to the principle a bit but often. Here’s a portion of the DASH diet that can be applied to your daily menu:
-Grains: 7-8 servings daily
-Vegetables: 4-5 servings daily
-Fruit: 4-5 servings daily
-Low fat or fat-free dairy products: 2-3 servings daily
-Meat, poultry, and fish: 2 or less servings daily
-Nuts, seeds, and dried beans: 4-5 servings per week
-Fat and oil: 2-3 servings daily
-Sweet foods: Limit less than 5 servings per week