Dietary Approaches to Stop Hypertension (DASH) is an eating plan which is rich in fruits, vegetables, whole grain, fish, poultry, nuts, legumes and low-fat dairy products. There is no denial to the fact that we are what we eat, and a lot of diseases can be healed with the inclusion of right eating habits and exercises in our daily schedule.
What is hypertension or high blood pressure?
High blood pressure is a state wherein the force of blood of your body against the artery walls is very high, consistently. This puts too much of stress on the heart and blood vessels and could lead to heart or kidney diseases.
What are the causes of high blood pressure?
Hypertension could be a result of age, family history, hot weather, certain medications, obesity, smoking, drinking alcohol, increased intake of salt or fatty food, mental stress, diabetes or pregnancy. It is difficult to figure out the specific reason for high blood pressure but it is a common ailment in today’s life.
What are the medicines for rescue?
A doctor prescribes certain medicines for curing hypertension however, these medications come with several side effects and they just control hypertension but do not cure it. These medicines are addictive in nature, and if a single dose is also missed it could be fatal or lead to organ failure.
Other recourse to treat high blood pressure
Leading a healthy life with a regular schedule for exercises and following a proper high blood pressure diet plan can help to cure this disease and lead a healthy life. Here are few dietary restrictions or inclusion of certain food items in the high blood pressure diet that could assist you in the long term for curing this disease.
The following is a list of items that must be avoided in a high blood pressure diet.
1] Salt: Salt and sodium are completely banned in case of high blood pressure and heart ailments. It is advisable to consume 1500 milligrams of salt and sodium in the regular high blood pressure diet so as to avoid this disease. Packaged foods come with double the amount of salt and sodium than the prescribed amount. Such packaged foods are as follows:
- Deli meat
- Frozen pizza
- Pickles
- Canned soups
- Bottled tomato products
Canning or preserving any food item requires increasing the salt and sodium content of the food. Even a single serving of the food 900 milligrams of salt and sodium and the whole packet could be a bomb of salt that could be fatal.
2] Sugar: Well there is no sweet story about the sugar; it leads not only to obesity and diabetes but also high blood pressure. Sugar- sweetened drinks leads to obesity that in turn leads to high blood pressure.
3] Chicken skin: Chicken skin contains saturated fat and should be avoided. Other food items like full-fat dairy, red meat, and butter should also be avoided.
4] Coffee: People suffering from hypertension should avoid coffee as it could result in a temporary increase of your blood pressure and if you have been regular to coffee it may have contributed to hypertension. All sorts of caffeinated drinks like soda or caffeinated tea should also be avoided.
5] Alcohol: Alcohol tends to increase your blood pressure temporarily, however, if you are regular to your alcohol consumption it may result in building up your blood pressure problems.
Here is a list of food items that need to be added to the high blood pressure diet.
1] Green leafy vegetables: Leafy greens help the body with potassium and thus the body gets rid of sodium through urine.
- Lettuce
- Arugula
- Spinach
- Turnip greens
2] Berries: Blueberries and all other berries contain flavonoids this may help in reducing the blood pressure.
3] Red beet: Beet has a high content of nitric oxide, this helps to open the blood vessels and thus reduce blood pressure. Either juice of the beetroot or consuming it as a whole has reduced the pressure levels.
4] Skim milk and yogurt: Skim milk and yogurt are a good source of calcium and are low in calorie, so they help to fight with high blood pressure issues.
5] Oatmeal: Oatmeal accounts for being a super food. It is low in fat and sodium and high in fiber thus it is beneficial in the fight against high blood pressure.
6] Salmon, mackerel, and fish with omega-3: Fish is a great source of lean protein. Fatty fish like salmon are rich in omega -3 fatty acids; these thereby help to lower blood pressure.
7] Seeds: Unsalted seeds are high in potassium, magnesium, and minerals, this help to reduce blood pressure. Seeds of sunflower, pumpkin or squash could benefit in the fight against blood pressure.
It is important to consider the aforementioned lists of food items that should be avoided in case of high blood pressure as well as the food items that help to fight this disease and follow a high blood pressure diet accordingly. A little lifestyle and dietary changes like opting for reduced sodium or no sodium or trans fat-free options can help in keeping this disease at bay. You may also consult a dietician and ask them to prepare a high blood pressure diet chart depending upon your condition.
