Hello Readers! 

Hypertension or high blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.

Hypertension if not managed or treated on time can lead to other serious health issues. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.

Well, along with the medication, people with hypertension special kind of diet to control their blood pressure. They are advised by the doctors to follow the DASH diet!

Through this article, let us discuss All You Need To Know About DASH Diet!!

What Is A DASH Diet?

DASH diet stands for Dietary Approaches to Stop Hypertension! This is a specially designed diet that works towards controlling or preventing high blood pressure (hypertension).

The DASH diet includes foods that are rich in potassium, calcium, and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat, and added sugars.

Research and studies show that a DASH diet can lower blood pressure in as little as two weeks.

What Is The Sodium Content In A Dash Diet?

The DASH diet is usually low in sodium content, as excess or high sodium content in the diet can accelerate your blood pressure.

The standard DASH diet limits sodium to 2,300 mg a day. It meets the recommendation from the Dietary Guidelines to keep daily sodium intake to less than 2,300 mg a day. That's roughly the amount of sodium in 1 teaspoon of table salt.

A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your doctor.

What To Eat As Per DASH Diet?

The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It's easy to follow using foods found at your grocery store.

The DASH diet is rich in vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

When the following DASH, it is important to choose foods that are:

• Rich in potassium, calcium, magnesium, fiber, and protein
• Low in saturated fat
• Low in sodium

What Are The Recommended Servings As Per DASH Diet?

The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

• Grains: 6 to 8 servings a day. One serving is one slice of bread, 1-ounce dry cereal, or 1/2 cup cooked cereal, rice, or pasta.
• Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
• Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen, or canned fruit, or 1/2 cup fruit juice.
• Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
• Lean meats, poultry, and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry, or fish, or 1 egg.
• Nuts, seeds, and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
• Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons salad dressing.
• Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly, jam, 1/2 cup sorbet, or 1 cup lemonade.

To get more information about DASH Diet does consult your doctor or a nutritionist!!

Stay Informed! Stay Healthy! Stay Happy! 

Thank You! 

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Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Readers are advised to consult their physician to determine the suitability of the information with the reader’s situation! 

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