The Dash Diet For Weight Loss: 7
The DASH Diet is a healthy eating plan focused on lowering your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension, and the diet is designed to treat or prevent high blood pressure . The great thing about this eating plan is that its not only for people with high blood pressure, its a well-rounded healthy diet that can help anyone who wants to live a healthier lifestyle and lose weight. The DASH diet consists of eating healthy whole foods, low-fat dairy and lean meats, and reducing your intake of processed foods, red meat and sodium. Sound like your type of eating plan? Read on to find about more about the DASH diet for weight loss!
Get More Physical Activity
Research shows that increasing physical activity has some serious perks for our heart health. Aiming for 150 minutes of moderate-intensity exercise per week, such as a daily brisk walk, plus including at least two days a week of full-body strength training is a good goal. If that’s above your current ability, increasing activity in any way you’re able to has benefits too!
Talk To Your Doctor About A Heart
Maintaining an active lifestyle can have considerable heart-health benefits. Following a healthy diet in tandem with getting regular exercise improves blood pressure, cholesterol and your overall heart health. But be sure to engage in exercise that gets your heart rate up, and do so for at least 30 minutes most days of the week.
No matter what physical activity you prefer, its best to check with your doctor before starting any exercise regimen or radically changing your eating habits. They can offer advice and support, as well as any referrals for help planning a heart-healthy diet.
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Top Causes Of High Blood Pressure
Many factors can cause high blood pressure. From a persons food choice to age, everything matters. So, here are some key factors which can be the reason for High BP.
Ageing can be one of the reasons for high blood pressure. Our Vascular system or bodys network of blood vessels changes with age and elevates our blood pressure.
Foods To Eat On The Dash Diet
1. Lean protein such as skinless chicken and fish2. Whole grains such as oatmeal, brown rice, quinoa, and whole wheat bread and pasta3. Fruits including bananas, apples, dates, grapes, oranges, peaches and strawberries4. Vegetables such as broccoli, carrots, collards, potatoes and spinach5. Low-fat milk, cheese and yogurt6. Nuts and seeds including almonds, walnuts, sunflower seeds, and peanut butter7. Legumes such as kidney beans and lentils8. Heart-healthy oils like olive oil, canola oil and safflower oil9. Limited amounts of maple syrup, jelly and sorbet
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What Is High Blood Pressure
The blood pressure keeps on fluctuating. It falls and rises all day. When it elevates from the normal range, we call it high blood pressure or hypertension. Thus, if the heart pumps more blood and arteries get narrower, the blood pressure would be high. To get rid of this, BP patients should follow High blood pressure diet plan.
The Connection Between Nutrition And Your Heart
Good nutrition and a healthy heart go hand in hand. For example, following a heart-healthy diet can help reduce your total cholesterol and bad cholesterol, lower your blood sugars and triglycerides, and decrease your blood pressure. For instance, potassium which is found in many fruits and vegetables can help lower your blood pressure.
Even more importantly, making good diet choices can also address risk factors for heart disease and heart-related conditions. That means eating healthier foods can reduce or even eliminate the chance youll develop certain health issues down the line.
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Healthy Foods For High Blood Pressure:
Aim for foods rich in potassium, magnesium and calcium to lower your blood pressure
- Melon, like cantaloupe, honeydew and watermelon
- Dark leafy greens, like spinach and kale
- Winter Squash, like acorn or butternut
Meal-Prep Tip: To prepare for dinner tomorrow, soak 1 pound dried cannellini beans in water overnight and gather all ingredients so you’re able to start the slow-cooker on low for 7-8 hours in the morning so the Slow-Cooker Chicken & White Bean Stew is ready in time for dinner.
Daily Totals: 1,490 calories, 83 g protein, 149 g carbohydrates, 35 g fiber, 71 g fat, 11 g saturated fat, 3,520 mg potassium, 754 mg sodium
To Make it 1,200 Calories: Reduce to 1 Tbsp. slivered almonds at breakfast and omit the almond butter at the A.M. snack.
To Make it 2,000 Calories: Add 1 medium orange to lunch, 1/3 cup dry-roasted unsalted almonds P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.
How To Meal Plan For The Dash Diet
- Choose lots of vegetables and fruits. Plan meals and snacks to include a serving or more of vegetables and fruits. The total meal plan calls for 4 to 5 servings of vegetables and 4 to 5 servings of fruits daily.
- Incorporate whole foods. When you grocery shop, fill your cart with mostly whole foods and less processed foods.
- Eat regular meals and snacks. This meal plan includes three meals and two snacks daily. If you prefer, you can add an additional snack between breakfast and lunch, or can remove the snack after dinner.
- Limit red meat. In the DASH diet, poultry and fish are favored over fatty red meats. Lean red meat is an acceptable alternative for fish and poultry on occasion.
- Pay attention to portion sizes. The DASH diet is based on getting enough calcium, fiber, protein and calcium throughout the day. Specific portion sizes for each of the food groups can be found here.
- Represents a lifestyle change. The DASH diet is a healthy lifestyle that can be followed life long. It is not a fad diet that you stop and start.
- Enjoy some treats. A small amount of sweet treats are built into the DASH diet, since deprivation doesn’t work well for many people. This plan included chocolate and cookies, but those can be replaced with your favorite dessert instead, such as ice cream. Just watch portion sizes.
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Diet Chart For High Blood Pressure Patients
Usually hypertension is defined as blood pressure above 140/90 and is considered severe if the pressure is above 180/120. High blood pressure often has no symptoms. You probably have high blood pressure if your blood pressure readings are consistently 140 over 90, or higher, over several weeks.
You may also have high blood pressure if just one of the numbers is higher than it should be over several weeks. If you have high blood pressure, this higher pressure puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke. High blood pressure can also cause heart and kidney disease and is closely linked to some forms of dementia. For most people, there may be no single cause for their high blood pressure.
You are at a higher risk if: you eat too much salt you dont eat enough fruit and vegetables you are not active enough you are overweight, or you drink too much alcohol. You can help to lower your blood pressure by following high blood pressure meal plan which lowers your risk of stroke and heart attack by making certain lifestyle changes in food habits.
In this high blood pressure Indian diet plan includes various healthy food items you can consume by following the scheduled time. This diet chart is created according to a weak, you can easily follow and repeat to control high blood pressure.
Why Nutrition Is Important For The Dash Diet
Dietary Approaches to Stop Hypertension, or the DASH diet, is intended to manage and treat high blood pressure levels. The eating plan is rich is nutrients that may help support heart health depending on your nutritional status, such as potassium, fiber, calcium, and protein, and limits nutrients that could be detrimental to heart health, such as sodium and trans fats.
The DASH eating plan includes fresh fruits and vegetables, whole grains, low-fat dairy, and lean meats such as fish and poultry. It also includes beans, nuts and seeds, and vegetable oils. It even allows for sweets on occasion.
Here is an overview of the recommended servings of each element of the eating plan.
- Fish and poultry
- Beans, nuts, and seeds
It is also important to note that the DASH diet limits the intake of fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, and salty foods. In addition to lowering blood pressure, DASH can also help lower LDL cholesterol, which can further reduce your risk of developing heart disease.
Also Check: What Helps Raise Low Blood Pressure
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Did you get it? Your lifestyle, stress, and dietary choices can create blunders in your life. Not only headache, but uncontrolled blood pressure can cause serious health problems like heart attack, and stroke.But dont panic. Dive into this article to know what can cause high blood pressure, and how to lower blood pressure and the high blood pressure diet plan.
But before going into the boring stuff, have a look at this relatable conversation between 2 friends.
Ally: Hey Buddy, Why are you so tensed, and what I am seeing, you have gulped down 6cups of coffee and cigarette butts everywhere?Neil: Dont ask! The deadline is near and I am too far from my target.Ally: Okay! So, is coffee and smoke gonna help you to achieve your target? No, Right! Butyou know what? It can only help you to shoot up your blood pressure?Neil: Oh! let me have some fruit with salt.Ally: Sprinkling raw salt will also elevate your BP.Neil: Stop it yaar! This Headache is killing me too.Ally: You have raised your blood pressure and now it is causing Headache.Neil: Is it? No more Caffeine and Nicotine from now
Bp Patients Diet Plan : High Blood Pressure Diet Plan
For people with High BP, it is important to follow a high blood pressure diet plan. So here we have got an overview of the best diet plan for high blood pressure patients. Some points are:
- To lower the blood pressure, restriction of sodium intake should be the utmost priority.
- Nutrients such as Potassium, Magnesium, and Calcium lower blood pressure. So the diet should be nutrient-rich.
- Moreover, consume low fats and balanced diet including fresh fruits, vegetables, and low-fat dairy foods.
- Limit your salt intake to a teaspoonful per day. Try to use tata lite salt.
- Restrict foods that are high in saturated fats, cholesterol, and also trans fats.
- Eat more whole-grain foods, fish, poultry, and also nuts.
- Say no to sweets, sugary drinks, and red meat.
- Lastly, no raw salt on fruits and salads.
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Tips For Following The Dash Diet
When following the DASH diet, the goal is to reduce sodium intake to improve overall blood pressure. Another important factor in blood pressure control is your hydration level. Its important to drink an adequate amount of water every day. According to the US National Academies of Sciences, Engineering, and Medicine, adult men should consume about 15.5 cups of liquids a day, and women should drink about 11.5 cups per day.
In addition to proper hydration, youll want to avoid foods and drinks that can dehydrate you. For example, alcohol and caffeine are both diuretics, which can cause dehydration. Highly processed foods, which tend to be high in sugar and salt, can also increase the risk of hypertension.
Instead of processed foods and red meat, aim to eat more whole produce and whole grains. Its important to eat plenty of dietary fiber in the form of fruits and vegetables. These not only improve digestion and blood sugar, but they also help you feel more full during and after meals, so youre less likely to overeat or reach for high-salt or high-sugar foods.
Key Features Of The Dash Diet
Overall, the DASH diet is a flexible eating plan that recommends limiting sodium to 1,500mg daily to promote a heart-healthy eating style. It also encourages people to choose foods low in saturated and trans fats and high in potassium, calcium, magnesium, fiber, and protein.
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Bonus Snack Ideas And A Recommendation
Additional healthy treats and snack ideas because life happens:
- Natural Vegan Protein Smoothie
- Strawberry Banana Smoothie. Uses coconut milk, and you can swap strawberries for another fruit or berry.
- Super Simple Banana Bread. Only 4 ingredients and perfect for toddlers too. Use rice flour for a gluten-free version.
- Additional tips on how to add flavour to meals without adding salt or sugar.
I also recommend you consider a high dose omega-3 fish oil supplement , which is supported by strong evidence.
About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
Joe Leech, Dietitian
Is The Dash Diet Good For Weight Loss
The DASH diet was designed for those who want to lower their blood pressure, but it also works exceptionally well for anyone who wants to lead a healthy lifestyle and, in turn, lose weight. The eating plan focuses on whole foods, such as fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats including fish and poultry. It eliminates processed foods like sugary drinks and packaged snacks, limits red meat and reduces sodium intake, which are all helpful for significant weight loss.
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High Blood Pressure Diet Foods To Avoid
- Added sugar: Sweets, table sugar, sugary drinks and many others
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
- Highly processed foods & meats: fried chicken, potato chips and more
What Is A High Blood Pressure Meal Plan
This high blood pressure meal plan is focused on reducing the amount of sodium in your diet.
Moreover, it encourages you to consume various healthy food options that are rich in nutrients like Calcium, magnesium, and potassium.
These are a few of the micronutrients that help in lowering the blood pressure in the human body.
Besides, it will help you reduce the risk of type2 diabetes, obesity, certain types of cancer, and heart diseases.
Moreover, you can reduce some good weight while putting this diet in your schedule for a long time.
On the other side, you are required to cut down the consumption of any processed, refined, or packaged food items in your diet.
These are the demons that bring along all those harsh chemicals, preservatives, and empty calories to your gut.
Now, before you jump on to this printable high blood pressure meal plan, read the guidelines and instructions mentioned below.
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How Food Drink And Lifestyle Choices Can Affect Blood Pressure
Achieving and maintaining a healthy body weight is the most important recommendation for those with high blood pressure. For some people, even losing modest amounts of weight can lead to a reduction in blood pressure. Lose weight slowly and healthily to increase your chances of keeping it off. Regular exercise will reduce blood pressure and plays an important part in losing weight.
Skip the salt
There is a link between having too much salt in your diet and having high blood pressure. Most diets have more salt than we need. The target is to have less than 6g of salt a day. Food labelling laws require salt to be presented on the label getting into the habit of checking before you buy can help you to choose lower salt versions where relevant.
Try to reduce the amount of salt you eat. This may help keep your blood pressure down. Cook without adding any salt, and avoid adding salt to your food at the table. Use herbs and spices to flavour your food instead.
The majority of the salt we eat is hidden in processed foods. Check the ingredients labels on foods to find out which have the least salt. Avoid foods that contain a lot of salt such as sauces, canned soups, processed meats, salted nuts and snacks such as crisps and biscuits. Many basic foods such as bread and cereals contain a lot of salt too.
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The DASH diet
This article was last reviewed on 1st October 2018 by Kerry Torrens.
Calculation Of 1500 Calories
Thanks to technology and proper food labelling, calculating calories is no more a complicated task. Whenever you eat a particular food item, literally read between the lines and check the label before opening the packet.
The label mentions calories per 100 grams or serving size . Once you know the number of calories, eat accordingly. The HealthifyMe app can help you in calorie tracking, and you can monitor calorie consumption accurately.
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Facts And Figures Of High Blood Pressure
- Approximately 972 million people, which means 26% of the Worlds population are suffering from High Blood Pressure. Whats more- it is expected to increase to 29% by 2025.
- According to an estimate of the World Health Organization : high blood pressure causes one in every eight deaths worldwide, making hypertension the third leading killer in the world.
- In a joint press release of the World Health Organization and Imperial College London, significant gaps in diagnosis and treatment of high blood pressure are revealed. The study says that about 580 million people had high blood pressure . But they were unaware of their condition because they never got diagnosed.
- High Blood Pressure significantly keeps the heart, brain, and kidneys at risk. In nutshell, it damages the entire body.
So, following a proper diet should be the utmost priority for those suffering from high blood pressure disease.