Pediatricians have developed the dash diet structure mainly for patients with hypertension. This diet plan is unique because it minimizes the sodium intake while still maintaining your calorie intake, unlike any other. The diet is easy to follow as the plan is hassle-free and the food items are simply available in the market.
Here are some foods you should consume while on a dash diet:
Fruits
Fruits are an integral part of the dash diet. Potassium is richly present in fruits like oranges, limes, and grapes etc. It helps in reducing high blood pressure. You can also eat bananas for a couple of weeks to reduce hypertension.
An organic chemical called L-citrulline present in watermelons helps the body produce L- arginine, which is an amino acid that promotes healthy circulation in the body.
Blueberries, cranberries, raspberries, and blackberries are rich in Anthocyanins which can effectively control your blood pressure. According to research, flavonoids in the above-mentioned fruits work efficiently to promote healthy blood flow.
Green Leafy Vegetables
In the dash diet structure, you should eat around six types of vegetables every day. Higher amounts of fiber intake can significantly reduce the amounts of blood pressure.
Dairy Products
While on a dash diet, one must keep in mind the fat content of a particular product at the time of consumption. Milk helps reduce blood pressure as it is abundant in magnesium and potassium. Your heart’s health can also improve in case of having dairy products. However, consider having products with whole fats if you want to increase your weight normally.
Whole Grains
The dash diet gives you a chance to consume a lot of whole grains. Whole grains are rich in potassium, which helps you minimize the blood pressure. Furthermore, the fiber content in the whole grains makes you feel full, even when consumed in small portions. As a result, you tend to snack lesser than usual. Note that whole grains are effective to reduce the resistance of your body against insulin. Thus, the chances of diabetes are lesser.
Some Food to Avoid While on a Dash Diet
There are some foods which you should avoid while on the dash diet because they might be harmful. Refrain from consuming cookies, salted nuts, sodas and other beverages with high sugar content. You should also avoid having snacks and dishes that contain a lot of oil. Cheese and pizzas should be avoided at all times to maintain the diet.
Avoid adding raw salts when preparing your food. Instead, consider using a variant which has less sodium content. Generally, packaged food comes in lower salt content which you may try; however, avoid pre-packaged food as much as you can.
These are some of the foods that you should consume and some that you should avoid while going through a dash diet.
