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DASH diet

I always heard people saying my parents have hypertension. No one ever mentioned that my kids have hypertension. However, these days hypertension has become common even among the younger generation. We owe it to the sedentary, tense, and unhealthy eating lifestyle that the younger generation is adopting.

You must have heard of intermittent fasting, keto diet. Ever heard of a DASH diet plan. Well DASH stands for Dietary Approaches to Stop Hypertension. It is a diet plan which helps to lower the levels of sodium and sugar in your food and helps you to overcome the problems of Hypertension and high blood sugar. DASH is not just a diet plan but a healthy eating lifestyle. It not only aims at lowering the levels of Sodium in your daily intake but increases the levels of Calcium, Potassium, and Magnesium which are healthy nutrients and much required by your body.

Benefits Of DASH

  1. It lowers diabetes risk, the diet helps to lower the risk of diabetes type 2. It can lower insulin resistance as well.
  2. Lowers metabolic syndrome risk
  3. Decreases heart disease risk.
  4. Decreases cancer risk
  5. Helps in weight loss.

Food allowed on DASH

  1. Fruits, choose from the available fresh fruits bananas being the best as they are a rich source of potassium, apples, pears, etc
  2. Vegetables especially tomato, capsicum, broccoli, and spinach should be a part of your daily diet. Try to buy fresh vegetables than frozen ones.
  3. One should buy low-fat dairy products in milk, buttermilk, yogurt.
  4. Use Whole-grain bread and flour.
  5. Nuts, seeds, and legumes such as almonds, walnuts, sunflower seeds, peas, chickpeas, kidney beans, etc
  6. Chicken, fish, eggs for the non-vegetarians
  7. Use condiments, seasonings as in herbs, and spices but no salt.
  8. Include fresh coconut water and other fresh juices in your diet.
  9. Use limited quantities of olive oil, canola, or corn oil for cooking.

Start with Some Healthy Habits

  1. Do not go grocery shopping at the last minute when you are out of supplies. Never shop when hungry. Stay prepared with the groceries.
  2. Use non-stick pans for cooking to consume a minimum amount of oil.
  3. If you have to consume canned fruits and vegetables wash them well to rub off the extra sugars.
  4. Read the labels on food packets carefully to avoid salt.

Get Moving

Include some exercise in your lifestyle. Start with light exercise for at least 30 mins a day

  1. Walking
  2. Swimming
  3. Cycling
  4. Running
  5. Housework
  6. Meditation and Yoga

Bottom Line 

Going on DASH means you change your style of living from unhealthy habits to healthy habits of, eating, sleeping, exercising, and reducing stress in your life. It is imperative to remember to reduce salt and sugar intake, however, not to stop them. A limited amount of salt and sugar is also essential for the proper functioning of the human body.

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