DASH Diet: This is why you should make that change now

Hypertension can be controlled through lifestyle modifications and Dietary Approach to Stop Hypertension (DASH).

The DASH eating plan requires you to make no special food preparations, and instead provides you with daily and weekly nutritional goals.

This plan recommends:

  • That you eat more vegetables, fruits, and whole grains
  • Include fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils in your diet.
  • Limit foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limit your intake of sugar-sweetened beverages and sweet.

In a nutshell:

  • You should eat food low in saturated and trans fats
  • Eat food rich in potassium, calcium, magnesium, fiber, and protein
  • Lower your intake of sodium

The DASH eating plan is just one key part of a heart-healthy lifestyle, and when you combine it with other lifestyle changes such as physical activity can help you control your blood pressure for life.

Other lifestyle changes can improve your overall health, such as:

  • If you smoke, quit.
  • Get plenty of sleep.
  • Be physically active.
  • Maintain a healthy weight.
  • Limit alcohol intake.
  • Manage and cope with stress.

To help make lifelong lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes.

When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure and cholesterol level


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