In recent years, the main look out can be considered as eating right and staying fit. Life is very hectic and most of you often do not get chance to eat right. As a result, you suffer from weight gain problem which relates certain diseases. Healthy diet not only supports you to loose weight but it also lowers the risk of various diseases that might hamper your healthy life. Due to hectic work pressure, most of the people suffers from high blood pressure or hypertension. People having hypertension symptoms are likely said to have high blood pressure. Irregular sleeping, stress, tension and consumption of unhealthy foods often lead to weight gain and high blood pressure. Physician often recommends people, having high blood pressure to have a cut down in sodium intake and also treats hypertension symptoms with antihypertensive. Over the years, there are lots of diet course introduced in the market and among which DASH diet can considered as one of the approach towards low blood pressure; that ensures lowering the risk of stroke! DASH diet includes lots of fruits, vegetables and whole grain products which helps lowering your blood pressure and also ensures a healthy intake of your regular meals. The measurement of foods that is discussed in the later part of this article can vary but try to include these products in your daily meal. Explore this article to get more information on DASH diet as this can offer a positive affect towards your healthy life style.
Definition of DASH Diet
The researchers of National Institute of Health introduced DASH diet which means, Dietary Approaches to Stop Hypertension. This diet is a combined formula of Mediterranean diet and research which supported by the National Heart, Lung and Blood Institute (NHLBI). This is an eating plan enriched in vegetables, low fat diary and whole grain products and fruits. The main intention of DASH diet is to lower your blood pressure and so this diet plan is specially designed with calcium, fiber, potassium and magnesium. Total fat, saturated fat and sodium level are usually less in this diet plan and it works great with people having a high blood pressure. Recent study shows that DASH diet is capable of lowering blood pressure level in just 2 weeks. DASH diet is usually implemented by understanding your calorie intake. The serving number also varies depending on how much calorie your body need to function properly.
1. Vegetable Intake
It is very important to consume vegetables in any diet plan. It ensures a proper intake of potassium and magnesium that helps proper regulation your blood pressure level. You are recommended to consume 6 oz of vegetable juice, 1 cup of cooked vegetables and 1 cup of raw leafy vegetables everyday. Vegetables like carrots, peas, tomato, spinach, potatoes/ sweet potatoes, broccoli, and beans are the great source of carbohydrate, potassium and magnesium. Vegetable are very important as it is a good source of fiber also.
2. Daily Servings of Whole Grain Product
Most of the time, your body contains unhealthy toxic waste which supports weight gain and also uppers your blood pressures level. Whole grain intake is very important as it ensures a good fiber intake. Fiber scrubs unhealthy toxic waste from your body. A slice of bread, pasta, cereals, cooked rice and cooked cereals adds fiber in your daily meals and also supports you to have more energy. Fiber helps removing LDL or bad cholesterol out from your systems ensuring upper HDL or good cholesterol.
3. Fruits Ensure a Daily Intake of Potassium and Magnesium
It is always recommended to have fruits in your daily meals. Not only DASH diet, most of the other diet plans include fruits as one of the important factor. It helps loosing weight, ensures a great source of potassium and magnesium and also is rich in fiber. Consuming ¼ th cup of dry fruit, 1 whole fruit and 6 oz of fruit juices everyday ensures a good intake of calcium, magnesium and potassium. You can also opt out for fruits like apricot, pineapples, mangoes, peaches, melon, bananas, apple, raisin, dates and prunes.
4. Nuts and Seeds
In your daily meal, most of you do not include nuts and seeds. It is very important to add nuts and seeds in your daily meals as these are the excellent source of magnesium, protein, fiber and potassium. 14 grams of seeds like sunflower seed, sesame seeds are good if you can include in your daily meal. 42 grams of nuts like almonds, peanuts, walnuts and mixed nuts are also important in your regular meals. Add lentils, kidney beans to your everyday meals as these are the good source of protein and fiber.
5. Milk and other Dairy Products
In any diet course, you will always have to ensure a good intake of calcium. Milk is the direct source of calcium and apart from milk the dieticians always recommend to consume fat free or 2% milk, fat free yogurt and cheese. Try to include 1.5 oz of cheese and 1 cup of milk in your regular diet. If you find it hard to drink milk, you can always opt out for a glass of fat free yogurt. Orange juice is an excellent source of calcium, people having problem with dairy product can also opt out for orange juice for calcium intake.
6. Meat, Poultry and Fish
No diet can get complete without protein. Though it is often recommended that too much of protein intake is unhealthy, but a small measured portion of protein is mandatory for your DASH diet. 85 grams of meat/fish/poultry is good, if you can include it in your daily meal. Any meat products are great source of protein but it should be consumed only when it is well cooked. Baked or grilled poultry products are often recommended as it needs less oil and also the excess oil drains out in this process of cooking. Always select the lean meat portion and try to trim off the fat portion from meat and chicken. For vegetarians— lentils, kidney beans, soybean chunks are the good sources of protein.
7. Stay Out Off Alcohol and Include Water
Try to stay out of alcohol. You can take alcohol only if you can limit it your drinking habit. Too much alcohol consumption supports high blood pressure. It is great, if you can cut down to two drinks and include exercise in your daily life. Water should be your primary drink and try to consume water after every meal. Working out helps you to lower your blood pressure and at the same time it help loosing weight. Drinking 3-4 glasses of water every morning empty stomach, lowers your blood pressure.
