According to healthline The DASH diet is a scientifically-backed eating plan for lowering blood pressure. In addition to increasing the likelihood of developing heart disease and other organ damage, hypertension affects over 1.13 billion individuals globally. High blood pressure and the risk of comorbidities can be reduced by making deliberate changes to one's lifestyle and eating more low-sodium foods. The goals and benefits of the DASH diet will be discussed in this article.
The DASH diet (Dietary Approaches to Stop Hypertension) was developed in the 1990s to help persons with high blood pressure by modifying their diet. In order to reduce blood pressure, this diet is well-rounded, as it is low in sodium and fat while being high in fiber, potassium, calcium, and magnesium.
Medicalnewstoday reports that the DASH diet has been shown to be effective by scientific studies. Studies show that it helps reduce blood pressure and protect against hypertension-related diseases and disorders.
The DASH diet, as described by Medicalnewstoday, emphasizes consuming a variety of plant-based foods such fruits, vegetables, whole grains, and nuts while reducing consumption of processed foods and keeping sodium intake between 1500 and 2300 milligrams daily. Salt, sugar, and saturated fats are all avoided since they are detrimental to blood pressure control on the diet. To help you stick to the DASH diet's calorie limit of 2000 per day, below are some examples of acceptable foods.
Dishes suggested on the DASH diet.
The DASH diet includes daily and weekly dietary recommendations. How many servings you should consume depends on how many calories you require on a daily basis.
For a daily DASH diet of 2,000 calories, Medicalnewstoday recommends the following serving sizes from each food group:
A.Two or three daily servings of grain are recommended. One slice of bread, one ounce of dry cereal, half a cup of cooked cereal, rice, or pasta all constitute one serving.
B.Vegetable consumption should average four to five servings each day. One cup of raw leafy greens, one-half cup of chopped raw or cooked vegetables, or one-half cup of vegetable juice constitutes one serving.
C. You should aim for four or five daily servings of fruit. Half a cup of fresh, frozen, or canned fruit, or half a cup of 100% fruit juice, counts as one serving of fruit.
D. Take two or three servings of low- or non-fat dairy products every day. One cup of milk, one cup of yoghurt, or one ounce of cheese is considered one serving.
E. Cut back to no more than two daily 1-ounce servings of lean meats, poultry, and fish.
F. Five servings of seeds and legumes every week, along with one cup of nuts and two teaspoons of peanut butter.
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