What is a Dash diet?

DASH stands for Dietary Approach to Stop Hypertension. The DASH diet has been clinically shown to lower blood pressure in 2 weeks in people following the diet. Not only is it known to help control blood pressure, but it is also designed to weight loss programshelps prevent heart disease, stroke, diabetes, and some forms of cancer.

Who should follow a DASH eating plan?
In fact, a DASH eating plan can be part of any healthy eating plan. Not only will it help lower blood pressure, but it will also offer additional heart health benefits, including lowering LDL cholesterol and inflammation.

How does the DASH eating plan work?
The diet consists of foods low in sodium and consists of a variety of foods rich in nutrients such as potassium, calcium, and magnesium that help lower blood pressure. The diet is rich in fiber which again helps to lower blood pressure and shed extra pounds which in turn will help to lower blood pressure.

What should you eat on a DASH eating plan?

• Grains like whole wheat, brown rice, barley, oats, and quinoa are packed with nutrients like protein, B vitamins and minerals, fiber, and antioxidants that have been shown to reduce the risk of various diseases. However, processed grains are lacking in most nutrients and should be avoided.
• Include fat-free or low-fat milk, yogurt, Greek yogurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.
• Nuts like almonds, walnuts, pistachios etc., beans, dals and seeds like sunflower seeds, melon seeds etc. they are part of a DASH diet of healthy eating. They are rich in dietary fiber protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium etc. Although nuts contain healthy fats, it would be wise to eat them in restricted amounts, as they are high in calories. Also, avoid salted or honey-roasted nuts because they are high in sodium and sugar.
• Lean meat, eggs, poultry and fish in moderation instead of meats high in saturated fat. Processed meats like bacon, ham, sausage, salami, etc. they contain a significant amount of sodium, so intake is restricted. Occasional intake of red meat is allowed.
• Fruits and vegetables are naturally high in potassium, which plays an important role in lowering blood pressure. If you are one of those who does not like fruits and vegetables, make the change little by little. Add one additional fruit or vegetable in the day on top of what you are currently starting. He prefers a whole fruit to juices. Unsweetened dried fruits like grapes, blueberries, dried figs, etc. are good travel options. Make sure there is a vegetable at every meal.
• The diet should be low in saturated fat and total fat. A diet high in saturated fat increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help build the body’s immune system. The use of oils such as olive oil, rice bran oil, mustard oil should be promoted at every meal and trans fats commonly found in processed and fried foods should be avoided.

To make this diet work even better, here are some additional tips:

• Cutting back on alcohol can help lower blood pressure. Therefore, keep alcohol intake in check.
• Aerobic exercise along with the DASH diet works faster to lower blood pressure.
• Read food labels to choose products that are low in sodium.
• Stress can raise blood pressure even if the diet is healthy. Therefore, stress management techniques like meditation, yoga, etc. They will help keep your blood pressure under control.
• Poor sleep increases blood pressure. Therefore, 7-8 hours of deep sleep will help keep blood pressure under control.
• If you are someone who smokes, then quitting would help lower your blood pressure.
• Take your medication as prescribed.
• Limit salt intake to 1 teaspoon a day.

Making a lifestyle change is an effort. It is a long-term commitment that one has to make in order to have good health. Making smaller changes will bring faster results than making dramatic changes all at once and losing commitment along the way. Before beginning the DASH diet, consult a nutritionist who can help design an individual program for you.