#HEALTH TIP 8 OF 30# – DASH Diet and High Blood Pressure

#HEALTH TIP 8 OF 30#
DASH Diet and High Blood Pressure

HYPERTENSION OR HIGH BLOOD PRESSURE IS VERY COMMON IN INDIA NOW. THE ACC/ AHA NEW GUIDELINES ABOUT HYPERTENSION ON 13 NOV 2017 IS IN ABOVE PHOTO.

One of the steps to lower your high blood pressure is to start using the DASH diet.

DASH stands for Dietary Approaches to Stop Hypertension.

The diet is simple:

👉Eat more fruits, vegetables, and low-fat dairy foods

👉Cut back on foods that are high in saturated fat, cholesterol, and trans fats

👉Eat more whole-grain foods, fish, poultry, and nuts

👉Limit sodium, sweets, sugary drinks, and red meats

 

Starting the DASH Diet

The DASH diet calls for a certain number of servings daily from various food groups.

Dash Diet Tips

👉Add a serving of vegetables at lunch and at dinner.

👉Add a serving of fresh fruit inbetween your meals or as a mid snack.

👉Use only half your typical serving of butter, or salad dressing, and use low-fat or fat-free foods.

👉Drink low-fat or skim dairy products

👉Limit your meat intake in a day.

👉Have vegetarian meals more often.

👉Add more vegetables and dry beans to your diet.

👉Dont snack on salted chips or farsan instead have kurmura, plain low fat yogurt , unsalted plain popcorn with no butter, and raw vegetables.

All sauces and preserved and packaged items have lot of extra added salt.

Avoid MSG in chinese food items.

 

👉Read food labels to choose products that are lower in sodium it should be less than 5%.

 

Regular exercises🏃 of 45 mins also  plays a very important role for Heart health

 

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