Hypertension, or high blood pressure, is a common medical condition these days, affecting millions of people globally. Though it may not exhibit any visible symptoms, hypertension can cause health complications such as heart attack, stroke, and kidney diseases, to name a few.

While medications can help lower your blood pressure, dietary modifications are often the first line of defence against hypertension. One such diet is the DASH (Dietary Approaches to Stop Hypertension) diet.

Today, let us explore the DASH diet, its benefits, and how you can integrate it into your daily routine.

What is the DASH Diet?

The DASH diet is a well-researched, evidence-based diet that focuses on a healthy, balanced eating plan. It is primarily designed to prevent and control hypertension, but it also promotes overall health and well-being.

The DASH diet emphasizes eating whole grains, lean proteins, low-fat dairy, fruits, vegetables, and small amounts of healthy fats. It also suggests limiting processed food, added sugars, and unhealthy fats.

Benefits of the DASH Diet

The DASH diet has multiple benefits.

• Helps lower blood pressure
• Reduces risk of cardiovascular disease
• May improve insulin sensitivity
• Helps with weight loss, as it emphasizes consuming nutrient-dense, low-calorie foods
• Emphasizes on whole grains, fruits, vegetables, and adequate fibre intake, which promotes gut health
• Reduces risk of bowel cancer

How to follow the DASH Diet?

The DASH diet is flexible and can be customized to fit a variety of food preferences. Here are some essential guidelines to follow when following the DASH diet:

• Eat a variety of fruits and vegetables every day, ideally at least five servings per day
• Consume whole grains, such as brown rice, quinoa, and whole wheat bread, instead of refined grains
• Choose lean proteins such as fish, chicken, and legumes, and limit red meat and processed meat such as bacon and sausage
• Incorporate low-fat dairy products such as milk, yoghurt, and cheese
• Avoid or limit processed and high-sugar foods such as candy, soda, and store-bought baked goods
• Cook with healthy fats such as olive oil, avocado oil, and coconut oil, and avoid or minimize the use of trans fats and saturated fats

In conclusion, high blood pressure is a widespread problem these days, but can be controlled with lifestyle modifications such as dietary changes.

Take a DASH towards a healthier and happier life!