Dash Diet- healthy balanced diet by dietitian nikita
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DASH DIET: Healthy Balanced Diet For Weight Loss And To Manage Hypertension

What is DASH Diet ?

Dietary Approach to hypertension is based  on eating lots of vegetables and fruits and choosing lean proteins, Low fat dairy, Whole grain while limiting sugar and saturated fats.

Another Important Part of Dash Diet is cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon).

Why does the DASH diet work?

  • Is low in dietary cholesterol and saturated fat.
  • Is low in sodium (if following the low-sodium version)
  • Is rich in potassium, magnesium, calcium, protein, and fiber
  • Emphasizes fruits, vegetables, and low-fat dairy
  • Includes whole grains and nuts
  • Include fish, poultry and limits red meat, sweets, and sugary beverages.

These components seem to work synergistically to reduce risk factors for heart disease.

 Tips for Following DASH Diet:

It’s easy to follow the DASH diet by making some changes to how you currently eat.

  • DO NOT try to make changes all at once. It’s fine to change your eating habits gradually.
  • Try having a bowl of salad before lunch.
  • There should always be at least one serving of green on your plate.
  • Add sliced fruit to your cereal for breakfast.
  • For dessert, choose fresh fruit instead of high-calorie sweets, such as cakes or pies.
  • Choose healthy snacks, such as unsalted popcorn, raw vegetables, or yogurt. Seeds and nuts in the form of trail mix also makes a great choice for snack. Keep these portions small because these foods are high in total calories.
  • Think of meat as a part of your meal, instead of the main course. Limit your servings of lean meat in a day. Instead, eat beans, nuts, tofu, or eggs for your protein.

 Tips to Lower Your Salt:

  • Take the saltshaker off the table.
  • Flavor your food with condiments instead of salt. Lemon, lime, and vinegar also add flavor.
  • Avoid canned foods and frozen items. They are often high in salt. When you cook your own meals from scratch you have more control over how much salt goes in them.
  • Check all food labels for sodium. You may be surprised at how much you find, and where you find it. Soups, salad dressings, and prepared foods often have a lot of sodium.
  • Select foods that have less than 5% sodium content of daily value.
  • When you can find, go for low-sodium versions of foods.
  • Limit foods that have a lot of salt, such as pickles, olives, cured meats, ketchup, soy sauce, mustard, and barbeque sauce.

DASH Diet and Lifestyle Modifications can help to:

  • Achieve good control of blood pressure.
  • Lower the doses of blood pressure lowering medications.
  • Improve your cardiac fitness.
  • Improve your overall health.
  • Reduce the risk of high blood pressure related complications.

DASH diet is ranked as best and healthiest diet because its proven to improve your health and has balance of all nutrients and food groups. AND IT ACTUALLY WORKS !

If You want to control your hypertension Click here


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