DASH stands for a diet to stop high blood pressure. It has been clinically proven that the DASH diet lowers blood pressure within 2 weeks after the diet. It not only helps control blood pressure, it can also be used to treat blood pressure from

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Helps prevent heart disease, stroke, diabetes and certain forms of cancer.

Who should follow the DASH diet plan?

In fact, the DASH diet plan can be part of any healthy diet plan. Not only does it help lower blood pressure, it also provides additional heart health benefits, including lowering LDL cholesterol and inflammation.

How does the DASH diet plan work?

The diet contains low-sodium foods and is rich in nutrients such as potassium, calcium and magnesium, which help lower blood pressure. Diet is rich in fiber, which again helps lower blood pressure and reduce excess body weight, which helps lower blood pressure.

What should I eat for the DASH diet plan?

• Whole grains, brown rice, barley, oats, buckwheat and other grains contain protein, B vitamins and trace elements, cellulose and antioxidants, which can reduce the risk of several diseases. However, processed grains lack most of the nutrients and should be avoided.

• Add fat-free or low-fat milk, yogurt, Greek yogurt, and cheese to your diet instead of full fat. For those with lactose intolerance, you can choose lactose-free milk and dairy products.

• Nuts such as almonds, walnuts, pistachios, etc., beans, dals and seeds, such as sunflower seeds, melon seeds, etc., are all part of a healthy diet DASH diet. They are rich in dietary fibrin, omega 3 fatty acids, vitamins and minerals such as zinc and magnesium. Although nuts contain healthy fats, it is wise to eat them because of their high calorie content. Also, avoid the high sodium and sugar content of salted or honey-roasted nuts.

• Drink lean meat, eggs, poultry and fish in moderation, rather than meat with high saturated fat. Processed meats such as bacon, ham, sausage, salami, etc. contain large amounts of sodium and therefore limit intake. Occasionally red meat is allowed.

• Fruits and vegetables are naturally rich in potassium and play an important role in lowering blood pressure. If you are a person who doesn't like fruits and vegetables, change gradually. In addition to your current start, add extra fruit or vegetables that day. I like the juice of the whole fruit. Unsweetened dried fruits such as raisins, cranberries, dried figs, etc. are good travel options. Make sure you have vegetables for every meal.

• The diet should be low in saturated fat and total fat. A diet high in saturated fat increases the risk of heart disease and high blood pressure. Fat is important for absorbing fat-soluble vitamins and helps build the body's immune system. Each meal should promote the use of oils such as olive oil, rice bran oil, mustard oil, and avoid trans fats commonly found in processed and fried foods.

To make this diet better, here are some additional tips: –

• Reducing alcohol intake may help lower blood pressure. Therefore, check the alcohol intake.

• Aerobic exercise and DASH diet can lower blood pressure faster.

• Read the food label and select a product with a lower sodium content.

• Even if the diet is healthy, stress will rise to high blood pressure. Therefore, stress management techniques such as meditation and yoga will help control blood pressure.

• Poor sleep can increase blood pressure. Therefore, a good sleep of 7-8 hours will help control blood pressure.

• If you are a smoker, smoking cessation helps lower your blood pressure.

• Take the medicine as prescribed.

• Limit salt intake to 1 teaspoon per day.

Changing lifestyles is an effort. This is a long-term commitment that must contribute to health. Making smaller changes will result in faster results, rather than making major changes in one go and losing promises in the process. Before entering the DASH diet, ask a dietitian who can help you develop a personal plan for yourself.

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