Treat high blood pressure with DASH diet

One of the method to treat hypertension is by following DASH diet. It is Dietary Approach to Stop Hypertension. The diet focus on :-

• Eating more fruits and vegetables
• Eat moderate amount of whole grains,pulse and nuts
• Have fish and poultry
• Having low fat dairy
• Avoid foods high in cholesterol and other bad fats
• Avoid sodium
• Limit red meats, sugars
• Limit caffeine
• Avoid alcohol

Following the diet strictly with correct portion helps to lower blood pressure without taking medications. Hypertension is a very serious problem which is the leading cause of heart, lung and kidney related problems. To control the BP to normal level is important. The nutrients present in these foods helps to neutralise the electrolyte balance and helps to remove excess fluid that contribute to high blood pressure. As this diet is rich in fiber and less in fat and sugar , people with over weight and diabetes can also follow as it is beneficial.

Sodium is the main thing to avoid. It doesn’t mean to cut down or limit salt in your meals but also to avoid eating salted nuts,soups, bakery items, bread, biscuits, chips, fries, canned foods, packaged and processed food items etc. The recommended salt intake is 2-3 gram per day that is it is allowed to add less than one teaspoon of salt in your daily cooking depends on the level of BP.

Stress and less physical activity may leads to high blood pressure. DASH diet doesn’t focus on physical activity but a diet goes well with exercise. Cycling, walking, or cardio helps to lower BP. Stress free medication are there or doing yoga sounds helpful. Good sleep is another factor to get rid of hypertension. Alcohol consumption and smoking found out to be a cause of high BP. Quitting both helps to reduce it.

Together with DASH and lifestyle changes like avoid alcohol, smoking and controlling weight, good sleep, healthy eating and exercise helps to relieve from hypertension.