Treating high blood pressure is not only about taking the right medications, but also about lifestyle changes. First and foremost: a proper diet. The most effective of them (according to research and statistics) is DASH, or Dietary Approaches to Stop Hypertension. Learn its secrets and say goodbye to the problem of hypertension!
The key to lowering blood pressure is to reduce salt intake. According to doctors, we should consume only 5-6 grams of salt per day, i.e. the content of one small teaspoon. Unfortunately, too much is hidden in food products, which we are not always aware of and we add salt to other dishes.
Give it up for herbs and you will quickly feel the difference. Limit the consumption of smoked products, cold cuts, canned meat and fish, chips, sticks and other snacks of this type, powdered soups, sauces, spices containing salt.
The principles of the DASH diet
The main principle of this diet is to eat large amounts of vegetables, fruits, cereal products and skimmed milk products, legumes, poultry, lean meat and fish.
- Every day, a hypertensive person must include 7-8 portions of cereal products in the diet. One portion means, for example, one slice of bread or half a glass of groats,
- 2-3 portions of low-fat dairy products, i.e. one portion is a glass of yogurt,
- 4-5 servings of fruit, where one serving is one medium fruit,
- 2-3 servings of meat, fish or poultry (one serving is 85 grams of cooked meat),
- 4-5 servings of vegetables, where one serving is e.g. a cup of leafy vegetables,
- Dry legumes, nuts and grains are recommended to consume 4 to 5 portions per week.
Foods to eat on the DASH diet:
- Vegetables and fruits – are a source of dietary fibre, magnesium and potassium, and increasing potassium in the diet has an excellent effect on lowering blood pressure. Magnesium makes our blood vessels function better, which is why it is also very important in the diet of a hypertensive person. So choose foods rich in potassium: avocados, bananas, spinach, cabbage, citrus fruits, lettuce, potatoes, tomatoes, dried apricots.
- Grain products – but the wholegrain ones are a real wealth of fiber, which also significantly reduces blood pressure. Therefore, introduce buckwheat, oat flakes, wholemeal bread, pearl barley to the menu.
- Legume seeds – also have fiber, and in addition good quality protein, magnesium and potassium. They will help you reduce fat and cholesterol in your diet, especially when you replace meat from time to time. These are mainly: soybeans, peas, beans, chickpeas, lentils.
- Milk products – especially low-fat ones. Low-fat cheeses, yoghurts, buttermilk, skimmed milk, kefir. All of them are rich in calcium, which contributes to lowering diastolic and systolic pressure.