When it comes to Hypertension, don’t cut back on salt only,but adopt a DASH diet plan. DASH stands for Dietary Approach to Stop Hypertension. DASH diet is simple and helps in management of blood pressure. You need to:
• Increase the servings of fruits, vegetables,low fat dairy products in your daily diet.
• Eat more of whole grains, poultry, nuts and seeds.
• Avoid the foods which are high in saturated fats, trans fats and cholesterol.
• Limit sweets, sugary drinks,and red meats.
• Limit foods high in sodium and salt.
The diet plan is high in fibre so eating more of fibre rich foods may temporarily cause gastric problems like bloating and diarrhea. Hence, gradually increase the servings of fruits and vegetables in your diet. Below are the key points to be followed while adopting DASH diet.
• Divide the increased servings of fruits and vegetables throughout the day in breakfast, lunch,dinner and in between snacks.
• Maintain a food diary and list down all the foods which you usually eat in your meals and as a snack.
• Highlight the foods which are high in salt, sodium, fats and added sugars.
• Replace those with healthier options. E.g.replace chips, salted pop corn, salted nuts,french fries,sweets and cookies with fruits, low fat curds,vegetable salads, nuts and seeds,raisins etc.
• Cut down the amount of salt you use while cooking vegetables, dals and soups. Add a taste by adding herbs,cloves,cinnamon, lemon, garlic and onion.
• Be cautious while grocery shopping. Read the label and shop for the foods which are low in sodium or salt free.
• Replace full cream milk with low fat milk and milk products.
• Limit intake of meat
• Modify this diet according to your nutrient requirement and if you are on weight loss diet. If you are overweight,weight loss is necessary in the management of hypertension.