A dash diet is a lifelong approach to a healthy eating. And it is basically designed to help treat or prevent high blood pressure. Dash diet stands for dietary approaches to stop hypertension. This diet encourages you to reduce the amount of sodium consumption through your diet and switch to a variety of rich food which helps in reducing hypertension such as potassium, magnesium and calcium. Studies have shown that patients who suffer from hypertension after going on a dash diet were seen with lower blood pressure than before the diet.
People who suffer from hypertension are advised by their doctors to switch on to a dash diet. They are told to eat more fruits and veggies and only low fat dairy products. Also they are told to cut back on foods which are high in saturated fat, cholesterol, and trans fats and to eat more of whole grains, fish and poultry and nuts.
The dash diet calls for a certain number of servings daily from various food groups. The number of of servings you require may vary, depending on your caloric need. Whenever you make any changes in your diet plan, start slowly. Never big big steps. You will gradually get used to it. Take you time for it. For people who suffer from hypertension, they should try to consume 2400 mg of salt per day which is about 1 teaspoon. Once your body starts to adjust to this change, lower it further to 1500mg per day which is about 2/3rd of a teaspoon. These amounts include all salt eaten, including salt in food products as well as in what you cook with or add at the table.
You should also start with serving of veggies at lunch and at dinner. Also have a fruit after lunch and dinner or have it as a snack. Avoid the canned fruits as they may be high in sugar. Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments. Also drink low fat or skimmed milk or any other dairy products. And if you cannot become a vegetarian see to it that you meat limits up to only 6 ounces a day. Always have more of vegetables and beans in your meals. Instead of typical snacks, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.