DASH Diet For Hypertension – Overview
One of the most notable and most common cardiovascular disease risk factors is significant risk factors hypertension, also known as high blood pressure.
According to the American Heart Association, hypertension is a condition that occurs when a person’s blood pressure, defined as the force that blood exerts as it flows through their blood vessels, is consistently too high.
You have high blood pressure or hypertension when your blood pressure goes above 140/90 mmHg.
Even though many hypertensive people take medication regularly to control the condition, a healthy diet is also helpful.
One of the most well-known and effective diets for hypertension is DASH, which stands for Dietary Approaches to Stop hypertension.
What Is The DASH Diet For Hypertension?
DASH stands for the Dietary Approaches to Stop hypertension and is a style of eating that promotes healthy foods.
The diet consists primarily of fresh fruits and vegetables, fish and poultry, beans, nuts, seeds, whole grains, and dairy products low in fat or fat-free.
It is low in foods and beverages with added sugars, red meats, and low sodium content.
These foods have a high concentration of essential nutrients such as dietary fiber, potassium, calcium, magnesium, and protein.
In addition, they contain less saturated fat, trans fat, cholesterol, added sugars, and sodium.
All of these characteristics have many health benefits, and they assist in lowering risk factors for cardiovascular disease and other diseases.
The Basics Of The DASH Eating Plan
The DASH diet guides you toward making better food choices, which can help lower your risk of developing hypertension over the long term. The following are the basics of the diet plan.
1. Make Sure You Eat Plenty Of Fruits And Vegetables (4-5 Servings Daily)
Potassium, naturally found in fruits and vegetables, is an element that plays an important role in the regulation of blood pressure.
Since some research suggests that hypertension may be caused by potassium deficiency, increasing your consumption of the mineral by filling half of your plate with fruits and vegetables can assist you in doing so.
One study compared individuals who followed the DASH diet rich in fruit and vegetables to a control group of participants who consumed a diet that considered being “typical” of the American diet.
Compared to those who followed the standard diet, those who followed the DASH diet, which emphasizes the consumption of fruits and vegetables, saw a decline in their blood pressure and cholesterol levels after eight weeks.
2. Pick Dairy Products That Are Fat-Free or Low in Fat-2-3 servings daily
Dairy products are an essential component of the DASH diet. Dairy products are rich in essential nutrients, including calcium and vitamin D, which contribute to preserving bone mass.
When it comes to meals and snacks, go for milk and dairy products low in fat (one percent) or fat-free (skim).
3. Include A Handful of Nuts In Your Diet- 3-5 Servings Daily
Nuts are a great source of unsaturated fats that is very beneficial in reducing bad cholesterol.
There are wide varieties of nuts that are good for your heart, including almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts.
Protein, fiber, minerals, vitamins, and antioxidants are abundant in these nuts.
Some of them, like walnuts, are also abundant in omega-3 fatty acids, making them an excellent option for a heart-healthy snack that you can take with you.
These substances also contribute to maintaining healthy blood arteries, which is necessary for unrestricted blood flow. Consume three to five servings per day.
4. Limit Sodium intake
The sodium intake allowed on the Standard DASH diet is limited to 2,300 milligrams (mg) per day, while that allowed on the Lower sodium DASH diet is limited to 1,500 mg per day.
Consult a physician for assistance in determining which of the two options is best for you to pursue.
5. Consumption Only Healthy Fats And Limit Saturated Fats
Both monounsaturated and polyunsaturated fats reduce the likelihood of developing heart-related diseases like hypertension.
Nuts, seeds, fish, and vegetable oils (such as olive, canola, sunflower, and corn oil), are excellent sources of healthy fats. Compared to unsaturated fats, saturated fats impact health negatively.
6. Engage In Physical Activities
Incorporate physical activity into your DASH diet, as it is an essential health component. It helps achieve overall fitness and promotes heart health at the same time.
Aim for between 150 and 300 minutes of physical activity per week at a moderate intensity. Try incorporating muscle-strengthening activities into your routine at least two days per week.
7. Reduce How Much Alcohol You Drink
The DASH diet also recommends cutting back on the amount of alcohol that one consumes because doing so helps lower blood pressure.
Men should limit the number of drinks they have to two per day, while women should consume no more than one alcoholic beverage per day.
Sample 7-day DASH Diet Plan for Hypertension
Breakfast: Banana Oatmeal Pancakes with Orange Juice
Lunch: Tomato-Garlic Lentil Bowls
Dinner: White Wine Sauce with Garlic Chicken and Brown Rice
Breakfast: Oat Flour Pancakes with Skimmed Milk and Orange Juice
Lunch: Beans Stew with Brown Rice and Veggies
Dinner: Broiled Scallops Served with a Baked Sweet Potato and a Side of Sautéed Veggies
Breakfast: Smoked Salmon Avocado Toast with Yogurt
Lunch: White Bean & Veggie Soup
Dinner: Mediterranean Stuffed Chicken with a Simple Side Salad
Breakfast: Avocado Breakfast Sandwich with Skim Milk or Low Fat Yogurt
Lunch: Creamy Pumpkin Pasta Sauce with Penne and a Side of Sautéed Asparagus or Green Beans
Dinner: Homemade Chicken Tacos with Mexican Fried Rice and Beans
Breakfast: 2 Hardboiled Eggs with a Slice of Canadian Bacon and Low-Sodium Tomato Juice
Lunch: Turkey Swiss Roll-Ups with Low Fat Cheese, Coleslaw and a fruit
Dinner: Pan-Seared Tilapia with Olive Oil, Asparagus, and Mango-Melon Salsa
Breakfast: Wheaties with Skim Milk and Strawberries
Lunch: Vegetable Soup
Dinner: Salmon Stuffed Avocado with Mixed Veggies Side Salad and Vinaigrette and Oil Dressing
Breakfast: Whole Wheat Toast with 2 Eggs, Orange Juice and Skim Milk
Lunch: Roast and Cheese Roll-ups with Italian Coleslaw and a Fruit
Dinner: Chicken Lettuce Wraps with Shredded Carrots, Olive Oil, and Chopped Almonds
When it comes to lowering your blood pressure, cutting back on your daily diet to follow the DASH diet is one of the healthiest options.
Dietary flexibility and a focus on a heart-healthy eating pattern are hallmarks of this plan.
The diet is simple to follow and uses readily available foods in your grocery stores. Vegetables, fruits, and whole grains are staples of the DASH diet.
Fish, poultry, beans, and nuts are all included in the diet. It restricts saturated fats, such as those found in fatty meats and full-fat dairy products.
Printable DASH Diet For Hypertension (PDF)
|1||Banana Oatmeal Pancakes with Orange Juice||Tomato-Garlic Lentil Bowls||White Wine Sauce with Garlic Chicken and Brown Rice|
|2||Oat Flour Pancakes with Skimmed Milk and Orange Juice||Beans Stew with Brown Rice and Veggies||Broiled Scallops Served with a Baked Sweet Potato and a Side of Sautéed Veggies|
|3||Smoked Salmon Avocado Toast with Yogurt||White Bean & Veggie Soup||Mediterranean Stuffed Chicken with a Simple Side Salad|
|4||Avocado Breakfast Sandwich with Skim Milk or Low Fat Yogurt||Creamy Pumpkin Pasta Sauce with Penne and a Side of Sautéed Asparagus or Green Beans||Homemade Chicken Tacos with Mexican Fried Rice and Beans|
|5||2 Hardboiled Eggs with a Slice of Canadian Bacon and Low-Sodium Tomato Juice||Turkey Swiss Roll-Ups with Low Fat Cheese, Coleslaw and a fruit||Pan-Seared Tilapia with Olive Oil, Asparagus, and Mango-Melon Salsa|
|6||Wheaties with Skim Milk and Strawberries||Vegetable Soup||Salmon Stuffed Avocado with Mixed Veggies Side Salad and Vinaigrette and Oil Dressing|
|7||Whole Wheat Toast with 2 Eggs, Orange Juice and Skim Milk||Roast and Cheese Roll-ups with Italian Coleslaw and a Fruit||Chicken Lettuce Wraps with Shredded Carrots, Olive Oil, and Chopped Almonds|