Do you know how the DASH Diet works? Learn how the DASH Diet works.

Dash diet is a healthy eating plan. Emphasis is placed on eating foods that are high in minerals, which help control high blood pressure. Resulting in better overall health

Eating an unhealthy diet causes many health problems. Processed, fried, and old food. Causes many health problems Eating disorders and poor lifestyles can lead to high cholesterol levels and heart disease. It can also cause high blood pressure problems. Therefore, paying attention to the food you eat is of utmost importance. Currently, research and experts are focusing on the DASH diet. This not only helps in controlling blood pressure, but also helps in controlling blood pressure. But it also helps improve overall health. This diet is designed primarily for hypertensive patients (DASH Diet).

What is the Dash Diet?

The DASH diet is a healthy eating plan that improves overall health by helping control high blood pressure. The DASH diet is a diet to control high blood pressure. Its full format is Dietary Approaches to Stop Hypertension. According to the Food and Nutrition Journal, the DASH diet is designed to help control high blood pressure. It may also help lower cholesterol, which is linked to heart disease. It can help control low-density lipoprotein (LDL) cholesterol. This method is also heart-friendly.

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This food is rich in nutrients. (DASH Diet Nutrition Facts)

This diet consists of vegetables, fruits, and whole grains. This also includes fat-free or low-fat dairy products, fish, poultry, nuts and nuts. The DASH diet is rich in the minerals potassium, calcium, and magnesium. In this case, food items with a high salt content are kept to a minimum.

Sodium is completely controlled in this. It also controls saturated fat and added sugar. Processed meats, fatty meats, and fatty dairy products are not included in this list.

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How can we control high blood pressure? (DASH Diet controls high blood pressure)

The DASH diet limits saturated fat and cholesterol. Emphasis on consuming nutrient-rich foods that help control high blood pressure. In addition to protein and fiber Most also contain minerals such as potassium. calcium and magnesium Protein and fiber, which regulate blood pressure

Sodium intake is controlled in the DASH Diet.
The standard DASH diet limits salt to 2,300 mg per day. Image: Adobe Stock

Sodium control (Control the amount of sodium in the DASH Diet)

According to Harvard Health Publishing, the standard DASH diet limits salt to 2,300 milligrams per day. This is equivalent to the sodium contained in 1 teaspoon of table salt. You can also limit sodium to 1,500 mg per day as part of the DASH Diet Low Sodium. It is selected on the basis of health concerns.

What kind of food is important? (Food priorities in the DASH Diet)

The DASH diet is a balanced eating plan. The diet will help create a heart-healthy eating pattern for the rest of your life. There is no special eating or drinking. The diet consists of foods rich in potassium, calcium, magnesium, fiber and protein. Low in saturated fat and low in salt

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How many servings are needed? (Importance of Servings in the DASH Diet)

The DASH diet calls for eating 2,000 calories per day. This includes 6 to 8 servings of grains per day. One serving may include 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread, or 1 tablespoon of dry cereal.

Eat 4 to 5 servings of vegetables in a day. One serving includes 1 cup of raw leafy greens, 1/2 cup of chopped raw or cooked vegetables, or 1/2 cup of vegetable juice.
Fruit is included in 4 to 5 servings per day. One serving consists of one medium sized fruit plus 1/2 cup of fruit juice.
Fat-free or low-fat dairy products: 2 to 3 servings per day. One serving includes 1 cup milk or yogurt, 1 tablespoon cottage cheese.

Benefits of phytonutrients
One serving contains one medium sized fruit plus 1/2 cup fruit juice. Photo: Adobe Stock

Fat control (DASH Diet fat control)

Dried fruit, seeds, or nuts and peas: 4 to 5 servings per week. One serving includes 1/3 cup dried fruit, 2 tablespoons nut butter, 2 tablespoons seeds, or 1/2 cup cooked dried nuts or beans.
Fats and oils are included in 2 to 3 meals per day. One serving includes 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, and 2 tablespoons of salad dressing.
Sweets and added sugars are limited to 5 servings or less per week. One serving includes 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemon juice.
The DASH diet prohibits drinking alcohol and smoking. This diet recommends drinking no more than one cup of caffeine. However, do not eat processed food.

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