DASH Diet For Beginners: A Simple Guide to Lower Blood Pressure

The Dietary Approaches to Stop Hypertension (DASH) diet is thought to play a major role in controlling high blood pressure. Scientists and policymakers have designed it to help treat or prevent high blood pressure.

Foods rich in potassium, calcium, and magnesium in the DASH diet may help reduce the risk of hypertension and comorbidities.

It is similar to a simple diet, controlling sugar, fat, and junk food, and adding fruits, vegetables, nuts, low-fat dairy products, as well as whole grains, fish, and nuts to the diet. The DASH diet offers limited portions of red meat, sweets, and sugary beverages as the basis for your own healthy eating plan.

Therefore, the DASH diet is recommended for those who want to prevent high blood pressure, which can lead to the promotion of heart disease.

Scientists believe that one of the primary reasons people with high blood pressure may benefit from the DASH diet is that it emphasizes low-sodium intake.

Finally, we can say that this diet can easily reduce the risk of diseases like type 2 diabetes, stroke, coronary artery disease, obesity, and high blood pressure.

The DASH Eating Plan

The DASH diet chart is very easy to follow. You have to consume five things in your daily routine.

1- Fruit

2- Vegetable

3- Whole grains

4- Low-fat milk and milk products

5- Lean Protein

Vegetables and Fruits

You have to try to eat a maximum amount of vegetables and fruits throughout the day.

You have to give priority to such fruits and vegetables that are seasonal. Seasonal fruits and vegetables are cheap, as well as fresh and full of vitamins.

In vegetables, you have to include raw vegetables (salads) and cooked vegetables in your diet.

Low-fat Dairy Products

In low-fat milk products, you have to take those milk products that have the least amount of fat. In milk products, you can consume low-fat curd, cheese, and milk.

Milk products are good sources of calcium, vitamin D, and protein. But their benefit is only when they are low in fat; otherwise, they will increase the level of fat in our bodies.

Whole Grains

You have to consume a limited amount of whole grains, such as brown rice, brown bread, and pasta made from whole wheat, in your diet because many nutrients, like fiber, vitamin E, vitamin B, zinc, manganese, magnesium, etc., are present in whole grains. Which are essential for our health.

Lean Protein

Lean protein food means food that has high protein content and low-fat content. Like fish- Fish is the best example of lean protein.

Fish is low in saturated fats, high in omega-3 fats, and contains all the essential vitamins and nutrients. In a week, you should eat 250 grams of fish.

Apart from this, you can also consume lean meat and eggs, all of which are also considered good sources of protein, vitamin B, iron, and zinc.

In vegetarian food items, soya beans, beans, lentils, and legumes are considered good sources of protein.

Types of the DASH diet

There are two types of the DASH diet.

The standard DASH diet requires up to 2,300 milligrams of sodium per day.

The lower sodium DASH diet: In which you have to take sodium up to 1500 mg daily.

You have to keep in mind that all salt-like rock salt and white salt, all contain sodium chloride, so you have to reduce their quantity. You do not have to stop salt containing sodium chloride because stopping salt can be injurious to health.

Potential Benefits of the DASH diet

In addition to reducing weight, the DASH diet offers several potential benefits, including lowering blood pressure and reducing cancer risk.

Lowers Blood Pressure

The normal blood pressure level in an adult is 120/80. Where 120 is systolic blood pressure, and 80 is diastolic blood pressure.

Regular consumption of the DASH diet resulted in a reduction of 14 points in systolic blood pressure and 5 points in diastolic blood pressure.

Reduced Risk of Heart Disease

Blood pressure and diabetes can be easily controlled by following the DASH diet, which can reduce the risk of heart disease to a great extent. (study)

Lose Weight

In some studies, it has been found that weight can be easily controlled with the DASH diet. However, there will still be a need to go on a calorie-reduction diet. Apart from this, you can easily lose weight by adopting a keto diet.

Reduced Risk of Cancer

In some studies, it has been found that people who consume the DASH diet have a lower risk of cancer.

Lowers Cholesterol Level

With the DASH diet, your cholesterol levels start to drop in a few days, which increases the level of good cholesterol (HDL) and decreases triglycerides and LDL. Heart diseases can be easily kept away by reducing the level of cholesterol.

Conclusion

The DASH Diet is a simple diet consisting of fruits, vegetables, nuts, low-fat dairy products, fish, meat, beans, etc. It is consumed with less salt and oil so that you can avoid high blood pressure diseases. In the DASH diet plan, you only need to consume 1500-2300 mg of sodium. Apart from this, you also have to control sugar, fat, and junk food.