Wednesday, 1 June 2016

Dash Diet for Hypertension


One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet.
DASH stands for Dietary Approaches to Stop Hypertension. The diet is simple:
  • Eat more fruits, vegetables, and low-fat dairy foods
  • Cut back on foods that are high in saturated fat, cholesterol, and trans fats like ghee, butter, cheese.
  • Eat more whole-grain foods like high fibre biscuits, multigrain breads or brown breads, fish, poultry, and nuts.
  • Limit sodium, sweets, sugary drinks, and red meats

In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.

Another diet -- DASH-Sodium -- calls for cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.