FOODS TO INCLUDE AND AVOID IN HYPERTENSION

Lifestyle changes may include adopting a healthy diet (such as the Dietary Approaches to Stop Hypertension (DASH) diet), regular physical activity, weight management, limiting alcohol consumption, quitting smoking, and reducing stress levels The dietary approach plays a crucial role in managing and controlling hypertension. Also, dietary changes help in reducing the risk of cardiovascular diseases, including heart attacks, stroke, and kidney disease.

AHA (American Heart Association) recommends a heart-healthy diet, DASH Diet to help manage blood pressure levels(2) DASH stands for “dietary approaches to stop hypertension ”The DASH diet is high in fruits, vegetables, and low-fat dairy products which are rich in potassium, magnesium, calcium, and fiber. The DASH diet has reduced SBP (systolic blood pressure) to 11 mm Hg and 3 mm Hg in both hypertensive and non-hypertensive patients respectively(3)

Beware of Fat!!!

Hypertension is a major health concern in India, and its prevalence has been increasing over the years. According to a study published in The Lancet, in 2019, the estimated prevalence of hypertension in India was around 29 8%, with higher rates in urban areas compared to rural areas The same study mentioned above reported that around 50% of individuals with hypertension in India were previously undiagnosed, indicating a lack of awareness and screening(1).

Management of hypertension involves a multi-modal approach including lifestyle modifications and antihypertensive medications

Total dietary fat should be between 25-35% of total calories. Of this, saturated fatty acids (SFA) should not be more than 6% Replace SFA with monounsaturated fatty acids (olive oil, canola oil, peanut oil, gingelly oil, nuts, and oilseeds) and polyunsaturated fatty acids (sunflower and corn oil) Choose low-fat dairy products. Avoid high saturated fats and trans-fat ghee, coconut oil, vanaspati, palm oil, full-fat dairy products, fried foods (deep-fried samosas, pakoras, vadas, and puris), red meat, processed foods (packaged snacks and sweets) Healthy ways to cook fish, chicken, and lean meats like broiling, grilling, poaching, and baking should be considered Avoid adding high-fat dressings or sauces.

Cut down Salt!!!!

The DASH diet aims to limit sodium to less than 2300 mg/day which is equal to 1 teaspoon of salt 1500 mg a day of sodium has shown a better effect on the blood pressure levels(4) Reduce the amount of salt added during cooking, baking, or eating.