Do you know if DASH diet is awarded as the best and healthy diet for second times in a row? It is because this high blood pressure diet menu is not only good for hypertension patients, but also for another disease, such as cancer, heart disease, stroke, heart failure, kidney stones, and diabetes. Although this diet is quite good, however, there
are many people who are confused how to set up high blood pressure diet plan. Well, you are docking in the right place then, since we will discuss it to day.
Just before starting your high blood pressure diet plan, you should know that DASH diet effectively lower your blood pressure just in 14 days. In fact, you don’t have to lower your sodium intake. Basically, you can divided the diet plan into two categories, number of servings for 1600 – 3100 Calorie diets and servings on a 2000 Calorie diet. To make you more understand, we will explore it below.
1. Number of servings for 1600 – 3100 Calorie diets
- Grains and grain products : 6 – 12
- Fruits : 4 – 6
- Vegetables : 4 – 6
- Low fat or non fat dairy foods: 2 – 4
- Lean meats, fish, poultry : 1.5 – 2.5
- Nuts, seeds, and legumes : 3 – 6 (per week)
- Fats and sweets : 2 – 4
2. Number of servings for2000 Calorie diet
- Grains and grain products : 7 – 8
- Fruits : 4 – 5
- Vegetables : 4 – 5
- Low fat or non fat dairy foods: 2 – 3
- Lean meats, fish, poultry : 2 or less
- Nuts, seeds, and legumes : 4 – 5 per week
- Fats and sweets : Limited
DASH diet plan
If you are already know the categories, it is time to incorporate the high blood pressure diet plan into your daily menus. Well, we will give you the information about taking the DASH diet for your breakfast, lunch, dinner, and even snack.
1. Breakfast
Breakfast is the most important meal of the day, that is why you should pay attention on your breakfast menu. You can try stovetop oatmeal (not instant) which can combined with little dried fruit, some cinnamon, and skim milk. Avoid these kind of foods, such as pastries, fast food breakfasts, and breakfast bars since it contains high amount of sodium.
2. Lunch
Most of people are find difficulties to eat healthy lunch since they are far away from the home. As the result, they are take the fast food restaurant. Well, why you don’t try this lunch menu for your high blood pressure diet plan. You can eat six-inch turkey sandwich with cheese and light mayo contains 1,500 milligrams of sodium. If you can’t find it, you can replace it with saltier bread. You may ask why we have to eat salt content foods? Remember, your body is still need sodium intake.
3. Dinner
As you know, dinner is considered as the biggest meal of the day. That is why this moment can be so effective to lower your blood pressure. For your dinner, try to take whole grain pastas, low-sodium vegetarian sauces, and meats like skinless chicken breasts and salmon. However, you should notice, that the meats are only as the part of the dishes, not the feature. In addition, keep away for from the prepared, saltier food, and frozen food aisles in the grocery.
4. Snack
Although you are suffering hypertension, it doesn’t mean you can’t have your snack. With the proper high blood pressure diet plan, you can still enjoy it. Moreover, snacking is needed in order to prevent you from indulging in meal times. You can try unsalted nuts, dried fruit, or baby carrots for your snack.
Well, that is the information about high blood pressure diet plan. Remember, we are always recommending you to consult with the doctor before you taking the DASH diet. Hopefully, this information will help you to lower your hypertension.
