Based on the results of the study, people who diet DASH by eating foods rich in vegetables and fruits can lower their blood pressure within 2 weeks. Fiber, potassium, and magnesium that many contained in fruits and vegetables is a nutrient that can control blood pressure. To better understand about this DASH diet, you need to read the following article
How to Start a DASH Diet
The DASH diet recommends that we consume various food groups daily with certain portions. The required portion may vary depending on how many calories are needed per day.
You can make changes gradually. For example, start limiting yourself to consuming 2,400 mg of salt or sodium per day (about 1 teaspoon). Then, after your body can adjust to the diet, subtract again to 1,500 milligrams of sodium per day (about 2/3 teaspoons).
Here’s how you can apply the DASH diet in your daily life:
– Add one serving of vegetables at lunch and dinner.
– Add one serving of fruit as a snack. Dried fruits and dried fruits are easy to eat, but make sure that they do not contain added sugar.
– Use only half a portion of butter, margarine, or salad spice, and use low-fat or fat-free spices.
– Drink low-fat dairy products.
– Limit eating meat. Expand cooking vegetables.
– Add more vegetables and dried beans on the meal menu.
– Instead of snacking on chips or candy, eat fresh biscuits, nuts, raisins, low fat or fat free yogurt, plain popcorn without butter, or raw vegetables.
– Read food labels to choose products that are low in salt or low in sodium.
– When on a DASH diet, you are also advised to exercise regularly, reduce consumption of alcoholic beverages and caffeinated, quit smoking, and manage stress well.
Portion of the DASH Diet
When you want to try a healthy diet, it is important for you to pay attention to the portion. Keep in mind, do not overload and do not lack. The following portions of the DASH diet can be applied:
– Grains: 7-8 servings daily.
– Vegetables: 4-5 servings daily.
– Fruit: 4-5 servings daily.
– Low fat or fat free milk products: 2-3 servings daily.
– Meat, poultry, and fish: 2 or less servings daily.
– Nuts, seeds, and dried beans: 4-5 servings per week.
– Fat and oil: 2-3 servings each day.
– Sweet foods: Limit less than 5 servings per week.
In addition to eating healthy foods such as vegetables or fruits, you can still eat processed foods or cooked with recommended portions, including:
– Try to eat half a cup of cooked rice or pasta.
– Consume 1 slice of bread a day.
– Eat only a few cooked vegetables or fruits.
– Drink 236 ml of milk.
– Use only 1 tablespoon olive oil.
– Consumption of 85 grams of cooked meat and tofu.
Not only for hypertension alone, you who do not suffer from hypertension can apply this diet. Good luck,