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DASH DIET

Dietary approaches to stop hypertension  (DASH) diet is an eating plan that emphasizes consumption of fruits, vegetables, and low sodium, low-fat dairy foods, low amounts of saturated fat, total fat, and cholesterol to reduce blood pressure. The DASH diet includes whole grains, poultry, fish, and nuts. It emphasizes reduced amounts of fats, red meats, sweets, and sugared beverages. The DASH diet is used for both preventing and controlling high blood pressure. Successful adoption of DASH diet requires many behavioural changes. 

  • Diet Suggested by DASH

 

Food Group

DASH (servings)

Whole Grains

7-8

Vegetables

4-5

Fruits

4-5

Milk (Low Fat)

2-3

Meat (Lean)

2 or less

 

According to DASH the following diet may bring about a healthy reduction in blood pressure

  • High amount of fruits and vegetables
  • Inclusion of fish
  • Inclusion of low-fat milk
  • Reducing the fat intake
  • Reducing sodium

To achieve 8-10 servings of fruits and vegetables, two to three fruits and vegetables should be consumed at each meal. DASH diet is high in fiber, gradual increases in fruit, vegetables, and whole-grain foods should be made over time. Studies have shown that high intake of fruits and vegetables results in low mortality among strokes. Slow changes can reduce short-term disturbances associated with high fiber diet such a bloating and diarrhea. The DASH diet is high in potassium, phosphorus, and protein, for this reason, it is not advisable for individuals with the end-stage disease.

 

This is Copyright Content by Gadge's Diabetes Care Edited and written by Madiha Khan

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