High Blood Pressure Diet – DASH Diet

High Blood Pressure Diet – DASH Diet

Healthy diet and eating plans can both lower the risk of hypertension as well as reduce raised pulse rates. One such diet that’s often recommended to people at risk includes the DASH Diet (Dietary Approaches to Stop Hypertension).

This eating regimen involves increasing intake of organic produce, vegetables, and low-fat dairy sources while decreasing sodium, saturated fat, absolute fat and cholesterol intake. There is also inclusion of whole grains, poultry, fish, nuts alongside reduction of red meats, sweet refreshments and high sodium handled food sources such as processed food sources.

Sodium Decrease In Diet

One of the main goals of DASH diet is reducing sodium. Some possible methods that could help include:-

Consideration of new food varieties such as natural products, vegetables, non-salted nuts and poultry/fish/lean meat products

  • Selecting spices, lemon, lime and vinegar without salt flavoring mixes and flavors while limiting table salt usage will help ensure flavorful mixes without expansion of table salt consumption.
  • Avoid canned soups, prepackaged food items, frozen meals and vegetables with sauces in their preparation as these will create health risks and should be avoided at all costs.
  • Avoid handling meats such as bacon, wieners, sausages, corned hamburgers, pastrami, bologna, ham turkey or salami as much as possible.
  • Avoid smoking, salting and curing food varieties
  • Choose breakfast cereals with low sodium levels for ease of eating on-the-go.
  • Rice, pasta and cereals should be cooked without salt for optimal results.
  • Fish-based canned food varieties contain less salt, so considering eliminating them as part of your daily meal can reduce sodium consumption.