Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Benefits of the DASH diet for hypertension
- How do you start the DASH diet?
- Tips on undergoing the DASH diet
- How many many portions?
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
One step that doctors can recommend to reduce your high blood pressure is the DASH diet. Find out the benefits of a diet dash for hypertension and how to live it in this article.
Benefits of the DASH diet for hypertension
The DASH diet is a healthy diet that is intended to help control blood pressure and cholesterol. DASH itself stands for Dietary Approaches to Stop Hypertension.
This diet is done by reducing the intake of sodium (salt), fat, and cholesterol by increasing the intake of protein, fiber, and vitamins and minerals from the food you consume daily.
Based on the results of the study, people who take the DASH diet by eating foods rich in vegetables and fruit can lower their blood pressure within 2 weeks. Fiber, potassium, and magnesium which are mostly contained in fruits and vegetables are some of the nutrients that can help control blood pressure.
How do you start the DASH diet?
The DASH diet advises you to eat a number of servings every day from various food groups. The number of servings you need can vary depending on how many calories you need per day.
You can make changes gradually. For example, starting to limit yourself to consuming 2,400 milligrams of salt / sodium per day (about 1 teaspoon). Then, after your body adjusts to the diet, reduce it again to 1,500 milligrams of sodium per day (about 2/3 teaspoons).
The amount above includes all the salt you eat every day, including salt in packaged foods, snacks, dishes you make yourself, and additional salt at the dining table. Simply put, the key to a successful DASH diet is:
- Eat more fruits and vegetables
- Reduce foods that are high in saturated fat, cholesterol, and trans fat
- Eat more food whole grain, fish, poultry and beans
- Limit the use of salt, sweets, sweet drinks, and red meat
Tips on undergoing the DASH diet
The temptation to start a healthy life is endless. However, these tips might help you so that the benefits of the DASH diet can run optimally,
- Add one serving of vegetables at lunch and dinner.
- Add one serving of fruit as a snack. Canned fruits and dried fruits are easy to use, but make sure that they do not contain added sugar.
- Use only half a serving of butter, margarine, or salad dressing, and use low-fat or fat-free herbs.
- Drink low-fat or skimmed milk products.
- Limit eating meat to 6 ounces a day. Cook some vegetarian food.
- Add more vegetables and dried beans to your diet.
- Instead of snacking on chips or candy, eat fresh biscuits, nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, plain popcorn without butter, and raw vegetables. Read food labels to choose products that are low in salt or low in sodium.
When undergoing the DASH diet, you are also advised to exercise regularly, reduce consumption of alcoholic and caffeinated beverages, stop smoking, and manage stress well. All these things are done so that you get the maximum benefit of the DASH diet.
How many many portions?
When you try to follow a healthy diet, it's important for you to pay attention to portions. Remember, don't overdo it or lack it. Hold on to the principle a little but often.The following portion of the DASH diet can be applied to your daily menu:
- Grains: 7-8 servings every day
- Vegetables: 4-5 servings every day
- Fruit: 4-5 servings every day
- Low-fat or fat-free dairy products: 2-3 servings every day
- Meat, poultry and fish: 2 or less portions every day
- Nuts, seeds, and dried beans: 4-5 servings per week
- Fat and oil: 2-3 servings every day
- Sweet foods: Limit less than 5 servings per week
