Dash diet to lower blood pressure; What to eat and what to avoid

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  • Do you know why the lifestyle disease of high blood pressure is called the “silent killer”?
  • There are a few things people with high blood pressure should pay attention to in their diet. How does the Dash diet benefit people with high blood pressure?

There are many people around us who have to live with due attention to many things in their daily life due to the risk of disease. The most important of these is high BP. The possibility of high blood pressure is one found in most people today. Heredity, lifestyle changes and an unhealthy diet are the main reasons for the high risk of high blood pressure. High blood pressure is said to increase the risk of heart disease and cause a number of health problems.

This lifestyle disease has been called the “silent killer” due to the number of deaths worldwide due to high blood pressure. One of the things that people with high blood pressure pay the most attention to is their eating habits. People with high blood pressure tend to limit their intake of foods that are high in sodium. The Dash diet is a special type of vegetarian diet designed to prevent and control the risk of high blood pressure. If you have a person with high blood pressure, you have probably heard of them.

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Dash diet for people with high blood pressure

Researchers developed the Dash Diet in the 1990s after realizing that high blood pressure could lead to many health problems. The Dash diet is designed to control people with high blood pressure to some degree. The Dash diet, named “Best Diet for Heart Health” by the American Heart Association, is said to be one of the most beneficial for people with high blood pressure.

This diet mainly reduces the amount of salt in your daily diet. Almost all the foods we eat contain sodium. The Dash Diet program does not recommend consuming more than 2,300 mg of sodium per day. The script diet mainly includes foods that include fruits, vegetables, low-fat dairy products, whole grains, nuts, and beans. This diet limits your intake of sugary foods, drinks, and extra fats. The Dash diet is not about eating as much as other foods, it is about avoiding certain high sodium foods and reducing your salt intake. It is designed in such a way that anyone can do it by arranging food in a balanced way.

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What to eat on the script diet?

Cereals: You can eat granola, popcorn, brown rice, wheat pasta, quinoa, multigrain bread, and oatmeal.

Vegetables: Cucumber, bell pepper, Brussels sprouts, sweet potato, broccoli, mixed greens, carrots, celery

Fruits: Pomegranate, banana, apple, pear, avocado, strawberry, raspberry

Walnuts: Almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds

Dairy products: Low-fat Greek yogurt, Romano cheese and Manchego cheese

Eggs, oatmeal, wheat toast, and yogurt-based fruits and vegetables are part of the Dash Diet.

What not to eat on the script diet?

> Cut down on foods high in saturated fat, cholesterol, and trans fat

> Limit foods that are high in cholesterol because it can increase your risk of heart disease.

> Limit sodium, which causes high levels of sodium in the body, which can increase blood pressure.

> Avoid sweets and sugary drinks. Sugar increases triglycerides (fats found in the blood) in the body. High triglycerides can harden your arteries and increase your risk of heart attack.

> Candy, cookies, potato chips, pizza, soda, ketchup, cookies, and energy drinks are foods to avoid.

Current diet

You can replace your current diet with a fast diet. Eat more fruits and vegetables, choose low-fat products and proteins, and limit your intake of processed foods that are high in fat and sugar. Following this diet is said to reduce the risk of cancerous growths. There is nothing wrong with drinking moderate amounts of coffee and alcohol during the script diet. Adding enough exercise along with following the script diet method will make it more effective. Following this diet plan method for people without health problems will not lead to big changes. But if you have high blood pressure, the script diet is definitely a good option for you.

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