The DASH Diet: An Overview To Scientific Diet To Lower Hypertension

Hypertension is one of the most common health conditions throughout the world. Each year, a million people get affected by it. Some manage to withstand it; others lose their lives due to kidney failure, stroke, and heart disease. To solve this problem scientists and researchers have conducted several experiments and found out a specific form of diet called ‘DASH Diet’ can combat high blood pressure. This guide greets you with the ‘DASH Diet’ and how it helps you to improve your health.

What is DASH Diet?

DASH is the short form for Dietary Approaches to Stop Hypertension. DASH diet is an eating plan that got designed to treat or prevent hypertension (high blood pressure).

It includes foods that offer a high content of calcium, magnesium, and potassium. It limits foods that are high in sugar, saturated fat, and sodium. A typical diet includes 3400 milligrams of sodium; however, with the DASH diet, the sodium is limited to 2300 milligrams.

Studies say the DASH diet lowers blood pressure in less than two weeks. It also brings down lipoprotein or bad cholesterol levels. High LDL cholesterol level is responsible for stroke and heart disease.

Also Read: Top 7 Low-Carb Foods That Tastes Incredible

What to eat in the DASH diet?

DASH diet is a balanced and flexible eating plan that helps you create a healthy eating style. It is loaded with fruits, vegetables, and whole grains.

The diet includes low-fat or fat-free dairy products, beans, fish, poultry, and nuts. Since saturated fat is limited, it eliminates full-fat dairy products and fatty meats.

The recommended serving for the DASH diet is as follows,

1. Grain

Qty: 6-8 servings per day

You can have ½ cup of cooked rice, pasta, cereal, or a slice of bread

2. Vegetables

Qty: 4-5 servings per day

The serving should include 1 cup raw leafy green vegetable or ½ cup vegetable juice

3. Fruits

Qty: 4-5 servings per day

You can have one medium fruit, or ½ cup fruit juice or frozen fruit

4. Fat-free Dairy Products

Qty: 2-3 servings per day

It includes 1 ½ ounce cheese, or 1 cup of milk

Also Read: Top 8 High-Protein Foods For Muscle Growth, Stronger Bones & Immunity

5. Lean meats, fish, and poultry

An ounce serving of cooked meat, egg, or fish is enough

6. Nuts, legumes, and seeds

Qty: 4-5 servings per week

Eat ½ cup cooked legumes, or 1/3 cup nuts, or 2 tablespoons of seeds

7. Fats and oils

Qty: 2-3 servings per day

The serving should include 2 tablespoons salad dressing, 1 teaspoon vegetable oil, or 1 teaspoon soft margarine

The DASH diet is an easy and effective way to lower blood pressure. It cuts your daily salt limit to 2300 mg or 1500 mg to reduce the risk of heart disease. This diet is the same as that of a standard low-fat diet.

Also Read: Easy Ways To Manage High Blood Pressure