Dietary Approaches to stop hypertension (DASH diet) is a dietary plan and first of all promoted by the National Heart, Lung and Blood institute for hypertension patients to control blood pressure. This dietary plan is ranked as the optimal diet to control blood pressure. US Guidelines for treatment suggests that all physicians should recommend this plan to patients as part of the treatment plan. It is easy to follow and helps to reduce sodium in your diet. It includes various rich nutrient foods such as calcium, potassium and magnesium. Today we are giving some recommendations from DASH plan which you can adopt in case of hypertension.
Sodium is a major component of salt and to control blood pressure it is important to lower down the sodium in your food. The standard dietary pattern suggests that per day you can consume 2300 milligrams of sodium. In case of high blood pressure it is advised to consume only 1500 milligrams of sodium per day.
More Whole Grains
You should include more whole grains in your food as compare to fine grains. Whole grains have a rich quantity of fiber and nutrients. Whole grains include brown rice, whole wheat bread and whole wheat pasta instead of regular pasta. You can choose products marked as 100% whole wheat.
Good Quantity of Fruits
Fruits are full of fiber, potassium and magnesium. Add a good quantity of fruits in your diet. A person following DASH plan needs to have 4-5 servings of fruits in a day. You can take fresh, frozen, canned fruit or juice.
More Green Vegetables
Eat more green and leafy vegetables because vegetables are a good source of vitamins, fiber and minerals like magnesium and sodium. Diet plan includes 4-5 servings of vegetable per day. You can eat green peas, broccoli, carrots, tomatoes and other vegetables as raw or cooked.
According to dietary plan you should eat low fats or fat free food. Dairy products like cheese, milk and curd are the main source of protein, calcium and vitamin D. But these products increase the level of fats in our body. So buy low fats or fat free dairy products and take only 2 servings of dairy each day.
If you are following this DASH plan you should limit your number of sweets. But you need not to completely remove sweets from diet. Just limit your sugar like one severing of sugar means 1 tbl sugar, jam or jelly per day. Try to eat sweets occasionally and choose low fat sweets.