Looking for one diet with everything you need to keep your BP in check? Then you’re in luck with DASH or the Dietary Approach to Stop Hypertension.
DASH not only fights hypertension but also helps minimize risk of
And while DASH may not be made for weight loss, it sure helps you shed those extra kilos by eliminating empty carbs and focussing on fresh veggies and healthy proteins and fats.
DASH as a diet plan focuses on cutting sodium while amping up intake of other nutrients like calcium, potassium, and magnesium which help control blood pressure. It also advocates having a variety of foods and portion control.
Following the DASH diet could help bring down your BP readings by a few points in just 2 weeks!
Try These DASH Secrets
- Remember that carbs can be good and bad, just like fats. The good ones are complex carbs like whole grains and cereals that release sugar slowly into your blood as opposed to simple carbs that cause spikes in your sugar levels.
- Eat 4–5 servings of fruits and green leafy veggies every day to get plenty of fiber and essential vitamins and minerals in every meal. Here’s how you go about it.
- Try low-fat or fat-free milk and milk products to reduce your intake of saturated fats. Cut your intake of butter and ghee.
- Limit consumption of meat to 6 one-ounce servings or less per day and choose leaner meats like chicken and fish. Opt for steamed, grilled, or baked options over fried meats.
- Snack on unsalted nuts and seeds like almonds, pistachios, sunflower and pumpkin seeds that are rich in protein and good fats.
- You don’t have to give up your favorite treats, just eat them wisely. Try natural sweeteners over processed sugars, sorbet or frozen yogurt over ice cream, and cut back on those “added sugars.”
- Stay active. Get in at least 30 minutes of light exercise like walking, swimming, or yoga. While exercise is good for everyone, if you’re overweight, losing a few kilos will help lower your blood pressure.
- Limit your consumption of alcohol since it has a direct effect on your blood pressure. Find out more. The same goes for smoking – if you are a smoker, try a smoking cessation program.
Need a meal chart of what you should and shouldn’t eat? Find out here.