According to Healthly, high blood pressure (hypertension) is a serious health problem that is linked to a higher risk of diseases such as heart disease, kidney failure, and stroke. It affects nearly half of the world’s population. The older you are, the higher your chances of developing it. Especially for those pursuing diets and weight loss.
Because diet is believed to play a major role in the development of high blood pressure, scientists and policymakers have designed specific dietary strategies to help alleviate the disease. This includes the DASH diet.
Specifically, the Dietary Approaches to Stop Hypertension (DASH) is recommended for people who want to prevent or treat high blood pressure and reduce their risk of developing heart disease while losing weight. It builds menus for dieters that focus on fruits, vegetables, whole grains, lean meats, fish, poultry, beans, fat-free or low-fat dairy products. This diet also recommends cooking with vegetable oils, limit eating foods high in added sugars such as soda and candy. Limit eating foods rich in saturated fats such as fatty meat, full-fat milk and oils such as coconut, palm oil, etc.
Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake to no more than 3/4 teaspoon (tsp). or 1,500 milligrams (mg) of sodium per day…
Serving number 1: 1 slice whole grain bread, 1 ounce (oz) or 28 g dry whole grain cereal, 1/2 cup (95 g) rice, cooked pasta or cereal, vegetables: optional (all vegetables are allowed on the DASH diet)
Serving number 2: 1 cup (about 30 g) raw leafy greens like spinach or kale, 1/2 cup (about 45 g) sliced vegetables — raw or cooked — like broccoli, carrots, squash or tomatoes, fruit: whatever you like. (If you’re following the DASH method, you get to eat a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries, and tropical fruits like pineapples and mangoes.)
Serving number 3: 1 medium apple, 1/4 cup (50 g) dried apricots, 1/2 cup (30 g) fresh, frozen or canned peaches, dairy products: as needed requirements (dairy products on the DASH diet must be low in fat. Examples include skim milk, low-fat cheese, and yogurt)
Serving number 4: 1 cup (240 ml) low-fat milk, 1 cup (285 g) low-fat yogurt, 1.5 oz (45 g) low-fat cheese, chicken, lean meat and fish: enough according to demand. (Choose lean cuts of meat and try to only have an occasional serving of red meat – no more than once or twice a week.)
Serving number 5: 1 oz (28 g) cooked meat, chicken or fish, 1 egg, nuts, seeds and legumes: as much as needed. (These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils and split peas.)
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