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DASH Diet for Hypertension

There are so many diets we keep on reading about. In the recent times there has been much emphasis on how diets help to control certain health issues. One really common condition which leads to other health complications is hypertension & to control it there is a healthy diet for hypertension which is called the DASH diet. We will understand more about it.

dash diet for hypertension

The term DASH in DASH Diet stands for Dietary Approaches to Stop Hypertension. It mainly focuses on reduced sodium/salt intake and encourages intake of foods rich in nutrients like potassium, calcium, and magnesium.

DASH Diet Recommendations:

DASH diet is recommended for the following reasons:

  • Reducing the risk of many diseases like some cancer types, stroke, heart disease, heart failure, kidney stones, and diabetes.
  • It has also been effective in losing weight and become healthier at the same time.

DASH Diet for Hypertension:

There are various diets for HTN; however, it is known fact that DASH diet is the most effective. DASH diet includes:

  • Foods like whole grains, poultry, fish, and nuts
  • Intake of foods rich in potassium, calcium, and magnesium, protein and fiber
  • Lowering salt and sodium intake
  • Restricting fats, red meats, sweets, and sugared beverages

The DASH diet restricts you to have a sodium level of 2300 mg or 1500mg every day in case of those who are at a high risk. For example known patients with hypertension, diabetes, or those who have a history of chronic kidney disease.

The DASH diet plan is based on the following objectives:

  • Weight Loss
  • Healthy Eating

DASH diet encourages the following daily nutrient requirement:

Carbohydrates 55% of the total calorie count
Total Fat 26% of the total calorie count
Protein 18% of the total calorie count
Saturated Fats 6% of the total calorie count
Cholesterol 150mg
Sodium 2300mg
Potassium 4700mg
Calcium 1250mg
Magnesium 1250mg
Fiber 30gm

DASH Diet Plan Menus:

Nourishment groups Daily Servings Size of the serving
Grains/Grain Products 7 to 8 servings 1 whole-wheat bread slice, 1 cup dry cereal, half cup rice (steamed)
Legumes or Nuts & seeds 4 - 5 per week 7 - 8 count of dry fruits, 1 small cup of legumes, 2 - 3 times a day
Fat/oils 2 to 3 servings 1 teaspoon canola/olive/vegetable oil
Fat-free/low-fat milk/milk products 2 to 3 servings 250 ml milk or 1 cup yogurt
Vegetables 4 to 5 servings 1 cup of (raw) green leafy vegetables, half cup (cooked) vegetables, and half cup vegetable juice
Fruits Fruits 1 medium fruit /~200 ml fresh-fruit juice
Animal protein Lean meat, poultry, and fish < than 2 Half cup cooked lean meat, skinless poultry, or fish; a small bowl of pulses
Sweets < than 5/week 1 tsp sugar

Hypertension is a silent killer and basically is a result of sedentary lifestyle. With very little time for ourselves, we should make an effort to stay active and control our diet or eat healthy foods. Along with this, it is also important that we get our health checked regularly to understand the progress of the disease or whether the diet and exercise are helping or not. For this, a regular health checkup is a must. For keeping a check on your health fill the query form and we will help you stay healthy and happy.

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