About Dash Diet Every doctor recommends his/her hypertensive patient to incorporate "Dietary Approaches to Stop Hypertension [DASH] diet" into lifestyle. Studies proved that patients on DASH diet have reduced their blood pressure within two weeks. DASH diet plan includes
Including more fruits, vegetables and low-fat dairy foods in daily diet Avoiding or limiting foods high in saturated fat, cholesterol and trans fats Including more whole grain products, fish, poultry and nuts Eating less amounts of red meat and processed meats Having magnesium -, potassium- and calcium - rich foods.
Another diet known as DASH-Sodium plan helps to reduce the sodium(salt) intake to 1,500 mg a day. If you are a beginner, start slowly and make gradual changes. DASH diet involves a certain number of servings from diverse food groups. Caloric need of a person determines the number of servings required. Allowing about 2,400 mg of salt per day (1 tablespoon) is recommended. As soon as your body gets adjusted to the change, try to further lower the salt intake to 1,500 mg per day. When you calculate your salt intake, include salt in food products, in what you cook and also what you add at the table.
Tips for DASH Diet Beginners
Use low fat or fat free condiments and cut back on your butter, margarine or salad dressing intake by 50% Consume a serving of vegetables and fruits in your lunch and dinner