Can you change your regular diet to reduce hypertension with a dash diet? Find out in advance how this dash diet is done and all its details.
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Coronavirus panic is increasing day by day. People’s tension is increasing with him. As a result, the risk for hypertension patients is increasing. It is important to follow a proper diet to control blood cholesterol levels and blood pressure. This type of diet is called the dash diet.
What is the DASH diet?
The full form of the dash is dietary approaches to stop hypertension. Its main purpose is to control hypertension.
This type of diet includes foods that reduce sodium intake, increase potassium and calcium intake, and control blood cholesterol levels and blood pressure. This type of diet is recommended if you have osteoporosis, heart disease, and diabetes.
What kind of food is there?
This type of diet includes whole grains, fruits, cereals, fish, low-fat dairy products, and lean meats. According to Amaranth, Kinayer, a superfood can also be eaten.
It is better to keep more fish in protein. The omega-three fatty acids in fish help control cholesterol and blood pressure. So you have to keep fish in the dash diet. For those accustomed to vegan or vegetarian diets.
This diet is a little difficult to follow. In that case, it is necessary to add food to maintain the amount of protein in the diet.
If you want to eat milk or dairy products, you should see that it has a less fat content. You can eat skimmed or double toned milk instead of full cream milk.
Choose light oil according to olive oil as fat. Butter should not be eaten.
Olive, canola oil can be eaten in oil. Since it contains less amount of saturated fat.
That food should be reduced
First of all, you have to reduce the amount of salt in food. Those who have a habit of eating too much salt, they can not eat too little salt at first. So during cooking, the amount of salt in all foods should be reduced little by little. You have to stop eating raw salt while eating.
According to the standard dash diet, sodium intake should be kept within 2300 mg per day. One teaspoon of salt contains about 2300 mg of sodium. The number of carbs must be reduced. There is a need to increase the number of grains, protein, and fruits in the diet. The ratio of carbs, protein, and fat in the daily diet should be 55-60: 25-30: 10-20.
Red meat must be excluded from the diet. Even if he plays lean meat, his amount will be less. You can rely on fish for protein.
You can have 1 cup of oats or two halved grain bread toast for breakfast. Keep with skimmed milk or orange juice. You can eat an apple or an orange or a bowl of foot salad between breakfast and lunch.
Put 1 cup of salad, 1 cup of cereal curry, 1 cup of pulses, 1 fish, or meat weighing 100 grams at lunch. Stay with 1 cup of brown rice or kineya.
Usually, rice is taken first. In this case, take a little rice before other meals and at the end. In this way, you can reduce the number of carbs in the diet. In the afternoon, you can eat a small amount of Chira fried or wrapped with a little berry with 1 cup of sour cream.
Dinner should be eaten between 8 and 9 p.m. Dinner will include 1 cup of veggie soup or mixed veggie, with fish sauce or baked fish. With 1 cup of rice or two loaves of bread.
The purpose of the Dash Diet is to control blood pressure. Since the number of carbs in this diet is low, so can the weight loss. But weight loss is not the purpose of this diet. So after following the dash diet, you may not lose weight.
On the other hand, if someone is overweight, it is not possible to control blood pressure just by following this diet. Because as the weight increases, so does the tendency to increase blood pressure. In that case, start exercising with expert advice.
It is important to check your blood pressure before starting the diet. It is not advisable to follow this diet without the advice of a doctor and a dietitian. This diet is mainly used for treatment. So you can start your diet by checking your blood pressure and following the advice of experts.
If someone has low blood pressure, this diet can result in high blood pressure. So if you follow the diet properly with careful medicine, you can recover quickly. Those with high blood pressure can also follow this diet, but of course with expert advice.
Information Assistance: Clinical Nutritionist Hina Nasifa, By Anandabazar Patrika (Swastipath)