Everything we
eat has an effect on the body. If nutritious food reaches the body, then our
health is good. At the same time, eating more fatty food causes harm to the
body and many diseases also surround the body. Diet is also directly related to
blood pressure. Many people suffer from high blood problem in our country. In
such a situation, what type of diet should be for people with high blood
pressure, it is very important. Through this article, we are giving you
information about DASH diet. While the help of Dash Diet provides relief from a
high blood pressure, on the other hand there are other health benefits.
Use of DASH dietary approach to stop hypertension diet is useful for those who have
hypertension. Hypertension is also known as high blood pressure. Also, dash
diet is also used to relieve heart disease. The focus of Dash Diet is mainly on
Vegetables, Whole Grains and Lean Meat. The use of dash diets was followed by
rechargers. When the researchers realized that the use of dash diet reduced the
problem of high blood pressure, this diet started being suggested. Red meat,
fat, sugar and salt are not allowed in dash diets.
What are the benefits of taking a DASH diet?
Diet affects
your body in many ways. Apart from reducing high blood pressure ie high blood
pressure, the DASH diet has other benefits. Taking nutritious food is necessary
for the correct implementation of the body. Taking a dash diet also includes
losing weight and reducing the risk of cancer. While taking a dash diet, you
should not expect that the DASH diet is useful only to lose weight. The dash
diet was originally designed to lower blood pressure. Get information from your
doctor about whether it is right to lose weight or not. This diet also helps in
reducing the risk of heart disease, metabolic syndrome, diabetes and certain
cancers.
How does dash diet reduce blood pressure?
Blood
pressure is measured only from the speed with which blood passes through
vessels. If any person is passing blood faster than blood vessel, then his
blood pressure will be high. It can be understood in two ways.
Systolic
Pressure: Pressure in blood vessels during heart beat.
Diastolic
Pressure: Pressure in the blood vessels when the heart is in resting state.
When the
blood pressure is checked by the doctor, the doctor writes the measurement in
the number. Basically it is systolic pressure and diastolic pressure.
Normal blood
pressure of the person - 120/80
Person's high
blood pressure -140/90
It has been
found in the study that some people have reduced their blood pressure by
adopting dash diet. Also, there was not much difference in the weight of those
persons. Decline of sodium in the dash diet leads to a decrease in blood
pressure. By taking a low salt dash diet, there was a 12 mmHg decrease in
systolic blood pressure and 5 mmHg in diastolic blood pressure. At the same
time, those with normal blood pressure who adopted a dash diet found a decrease
of 4 mmHg in systolic blood pressure and 2 mmHg in diastolic blood pressure.
Dash diet wants to adopt, then take care of the right amount
Whole Grains
Whole grains
mainly include whole wheat or whole grain breads, whole grain breakfast
cereals, brown rice, bulgur, quinoa and oatmeal.
Some examples
of the inclusion of whole grains in the dash diet
1 piece of
whole grain bread
1 ounce (28
g) dry, whole grain serial
1/2 cup (95
g) cooked rice, pasta or cereal
Vegetables:
4-5 servings per day
Dash diet can
include all vegetables.
Green leafy
vegetables
1 cup (about
30 grams) of raw, leafy green vegetables like spinach or kale
1/2 cup
(about 45 grams) of chopped vegetables - raw or cooked - such as broccoli,
carrots, squash or tomatoes
Fruit: 4-5
per day
If you are
taking dash diet then you will be eating lots of fruits. Some fruits such as
apples, pears, peaches, berries and tropical fruits such as pineapple and mango
may be included.
Also read:
Omega 3: What is Omega 3?
The fruit
1 medium
apple
1/4 cup (50
grams) of dried apricot
1/2 cup (30
grams) of fresh or canned peaches
Dairy
Products: 2-3 servings per day
Dairy
products in dash diets should be low in fat. Examples should include skim milk
and low-fat cheese and yogurt.
Dairy
Products
1 cup (240
ml) of low-fat milk
1 cup (285 grams)
of low-fat yogurt
1.5 ounces
(45 grams) of low-fat cottage cheese
Lean Chicken,
Meat and Fish - 6 or few servings per day
A lean cut of
meat will be right for you. Red meat can be taken occasionally or once or twice
a week.
Take care
while eating non-veg
1 ounce (28
grams) of cooked meat, chicken or fish
1 egg
Nuts, seeds
and legumes - 4-5 servings per week
These include
almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidneys
