The DASH diet will help you Prevent or Control Hypertension

Did you know that there is a diet that can help you control your blood pressure? The DASH diet has been recommended across countries to be an effective kind in blood pressure control. On this #WorldHypertensionDay, I would like to share a few characteristics of the diet and provide a sample guideline to help you prevent or Control High Blood Pressure.?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure.

The DASH diet encourages the consumption of foods low in saturated fat, Cholesterol, Total fat, Red meat, Sweets, and Sugary beverages. It includes foods that are rich in fruits, vegetables, fat-free or low-fat milk, dairy products, whole-grain foods, fish, poultry, nuts, and seeds. The diet is also rich in important micronutrients including potassium, calcium, and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium and encourages restricting sodium intake to ≤1500 mg (? of a teaspoon of table salt) per day. While restricting sodium, it is paramount to read food labels and avoid foods that have high contents of sodium.

Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. The diet was initially created to help lower blood pressure. However, studies have also found the DASH diet to be one of the best options to prevent heart disease, stroke, diabetes, and even some forms of cancer. The DASH plan is safe and effective for short-term and permanent weight loss.

Uncontrolled high blood pressure can cause heart disease, cerebrovascular disease, renal disease, and large vessel disease. If you are Overweight or obese, it is important to manage your weight to have well-controlled blood pressure. Weight management can be achieved by reducing caloric intake as per the nutritionist’s recommendation, which targets 500 grams to 1 kg weight loss per week, eating a healthy diet, and increasing physical exercise.

I have adapted the UK Healthcare DASH diet guideline;https://ukhealthcare.uky.edu to help you get started on eating DASH. This guideline provides about 2,000 Kcals.

6-8 servings of whole grains. A serving size is about one slice of bread, 1 ounce of dry cereal, or 1/2 cup of cooked rice or pasta.

4-5 servings of vegetables. A serving size is about 1 cup of raw, leafy vegetables or a 1/2 cup of cut-up raw or cooked vegetables.

4-5 servings of fruits. A serving size is about one medium fruit; 1/4 cup of dried fruit; 1/2 cup of fresh, frozen, or canned fruit; or 1/2 cup of real fruit juice.

2-3 servings of fat-free or low-fat dairy. A serving size is about 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

Up to 6 servings of lean meat, poultry, and fish. A serving size is about 1 ounce of cooked meat, poultry, or fish, or one egg.

4-5 servings per week of nuts, seeds, and legumes: A serving size is about 1/3 cup or 1 1/2 ounces of nuts, 2 tablespoons of peanut butter, 2 tablespoons or 1/2 ounce of seeds, 1/2 cup of cooked, dry beans or peas.

2-3 servings of fats and oils: A serving size is about 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.

Up to 5 servings per week of sweets: A serving size is about 1 tablespoon of sugar, 1 tablespoon of jelly or jam, 1/2 cup of sorbet or gelatin, or 1 cup of lemonade.

It is imperative to be reviewed by a qualified Registered Dietitian Nutritionist who will help to control your hypertension, and also provide other support essential in weight control.?

Argwings Chagwira

Research Enthusiast| Primus Nutrition