Prevent Hypertension Through DASH Diet

Hypertension is one of the most common diseases in our time. About 2 million Bulgarians are hypertensive.
It is well known that high blood pressure is a chronic disease that requires medication for life. Caught at an earlier stage, the disease can be controlled by changing lifestyle - physical activity, nutrition.

The DASH diet has been chosen as the best diet for 8 consecutive years. This is a diet that helps regulate blood pressure. It turns out that the DASH-mode is great for healthy weight loss. Moreover, strict adherence leads to the normalization of cholesterol in the blood, affects diseases such as diabetes.

The diet includes about 2000 calories a day (If you want to lose weight, you need to reduce calories). The diet relies on foods low in sodium, which is essential for affecting blood pressure and fluid retention. This requires the use of minimal amounts of salt up to 2-3 g per day (half a teaspoon).

The menu includes whole grains, vegetables, fruits, nuts, fish, chicken, legumes, low-fat dairy products.

DASH daily menu recommendations

• Whole grains  - 6-8 servings daily

Prefer whole grains, they contain more fiber and nutrients than refined ones. Use brown rice instead of white, wholemeal pasta instead of plain, wholemeal bread instead of white.

Example of one serving: A slice of wholemeal bread or half a bowl of breakfast cereal

• Vegetables - 4-5 servings

Tomatoes, potatoes, broccoli, carrots, green leafy vegetables are rich in fiber, vitamins and minerals such as magnesium and potassium.

Replace the meat in your portion with vegetables. Combine whole grain spaghetti with vegetable mix. Prefer fresh vegetables to canned ones. Canned foods contain high levels of sodium.

• Fruit - 4-5 servings

Fruits are also rich in fiber and valuable minerals such as magnesium and potassium and are low in fat. Exceptions are avocados and coconuts.

Consume one fruit or half a glass of freshly squeezed juice at main meals. Do not peel the peel of the fruit, most of the valuable ingredients are in it. Avoid consumption of canned juices and carbonated fruit drinks, they contain added sugar.

• Dairy products  - 2-3 servings

Dairy products are a source of calcium, vitamin D and protein. Make sure you eat only low-fat dairy products, otherwise they are a source of saturated fat.

Choose only unsalted cheese and yellow cheese. Sodium is high in standard products.

• Lean meat and fish  - 5 servings

Choose clean meat without fat. They are a rich source of protein, iron and zinc. However, do not overdo the consumption of meat, even if it is pure a source of cholesterol. Replace some meat intake with vegetables. Avoid frying meat, prefer cooking, roasting or grilling.

Emphasize the fish. Eat fish such as salmon, herring and tuna. They are rich in omega 3 fatty acids, which have a beneficial effect on the cardiovascular system and reduce blood cholesterol levels.

• Nuts seeds and legumes  - 2-3 servings per week

Almonds, sunflower seeds, peas, beans are also a source of protein and minerals - magnesium and potassium, as well as valuable fiber and phytochemicals that have a beneficial effect on cardiovascular problems.

Consume these products carefully - 2-3 times a week, as they are rich in fat. An example of one serving is: 1/3 cup nuts, 2 tbsp. seeds or 1/2 cup boiled beans or peas. The fats in them are omega 3 fatty acids, which favor the activity of the heart and still do not overdo it.

Products containing soy (tofu) are a suitable substitute for meat, from which we can get essential amino acids.

• Fat 2-3 servings daily

Fats help absorb some vitamins and strengthen the immune system. Large amounts of fat in the diet are the cause of heart disease, diabetes and obesity. The DASH regimen aims to reduce fat by up to 30% of daily calories and emphasizes monounsaturated fatty acids.

Saturated trans fats are the main culprits, increasing the risk of coronary events. The DASH diet limits the intake of saturated fats by reducing high-fat dairy products, fatty meats, eggs.

Avoid the consumption of margarine, mayonnaise. Pay attention to the content of the foods you eat.

• Pastries - 4-5 servings per week

The DASH diet does not completely ban sugary foods, but be careful with them. Avoid foods with added sugar and those rich in fat. You can replace sugar with a sweetener.

• Alcohol and caffeine

Alcohol has been shown to have an adverse effect on blood pressure. American nutritionists advise not to drink more than two drinks for men and one for women.
If you have confirmed hypertension or prehypertension, reduce your daily caffeine intake.