The meal plan for Hypertension
Blood pressure is the force of blood against artery walls measured in millimeters of mercury (mmHg) and recorded as a systolic pressure (as the heart beats) over diastolic pressure (as the heart relaxes between beats). Blood pressure rises and falls during the day. When it stays elevated over time, it’s called high blood pressure (hypertension). Elevated blood pressure makes the heart work harder which hardens the walls of the arteries, causing brain hemorrhage or kidney failures. If not properly controlled and managed, high blood pressure can lead to heart and kidney disease, stroke, and death.
Dietary Approaches to Stop Hypertension (DASH) meal emphasizes consistent consumption of vegetables, fruits, whole grains, and low-fat protein foods (lean meat, fish, poultry, beans, nuts, vegetable oils), to control blood pressure. This meal is full of hearty nutrients (potassium, magnesium, calcium, protein, and fiber) good for health. This diet is low in sodium, total fat, saturated and trans-fat, cholesterol, and sweets (added sugars or sugar-sweetened beverages). In addition to lowering blood pressure, the DASH diet is associated with reduced risk for kidney disease, diabetes, and certain cancers, improved cognitive outcomes and overall lowered risk of death from all causes.
The salt we eat contains sodium and it comes mostly from packaged processed foods and eating out, then from salt added to food while cooking or eating and a little amount is naturally occurring in foods. In general, adults should eat less than 2,300 mg of sodium per day (about a teaspoon of salt). People with high blood pressure should take 1,500 mg per day (a 2/3 teaspoon of salt). Carefully read food labels before choosing the food product, on the nutrition facts labels a % Daily Value above 20% for sodium is considered high. Try to select foods that provide 5% or less per serving.
This DASH meal must be part of your life to regulate blood pressure and improve health. In order to gain the full benefits of DASH diet, follow the following:
- Consume whole grains food (whole wheat bread, high-fiber cereals, oatmeal, brown rice, whole wheat paste, quinoa, unsalted popcorn…), this will fill you up and contribute fiber to the meal
- Choose fresh fruits and vegetables instead of high-fat, high-salt, high-sugary snacks
- Trim off excess fat on meat and remove poultry skin before preparation
- Limit frying and choose broiling, roasting, grilling, braising, poaching
- Choose natural spices (lemon, lime, vinegar, herbs, natural spices) instead of salt and seasonings
- Prioritize no added salt, no added fat or low-fat, and no added sugar options
- Add extra vegetable serving to your lunch and dinner
- Choose low-fat dairy products (low-fat milk, low-fat yogurt, low-fat cheese)
- Take the saltshaker off the table and limit salt usage during cooking or eating
- Avoid processed foods
- Drink at least 2 liters of fluid (water) each day
- Know the terms that indicate high sodium content: pickled, cured, soy sauce, broth.
- Limit condiments, (mustard, pickles, salad dressings, and sauces) with salt-containing ingredients
Let your plate look healthy, fill half of the plate with vegetables, one-fourth with whole grains, and fill the other one-fourth with lean meat or poultry or fish, or beans. Afterward, have fruit as a snack. For broader protection against high blood pressure, add to the DASH diet, and physical activity, maintain a healthy weight, limit alcohol intake, manage stress, quit smoking, and get enough sleep. Watch out for some wonderful recipes!!! Thank you!