If you’re wondering what to put on your plate so you have a healthy heart, you’re at the right place. Deciding what to eat when you’re trying to get healthier could be a hassle. However, when you follow a sample diet tried and recommended by several healthcare providers, you’re bound to get better. Today, let me introduce you to a diet that is designed to lower your blood pressure levels and enhance your health called the DASH Diet.
DASH is an abbreviation of Dietary Approaches to Stop Hypertension. It is a healthy eating plan developed to prevent hypertension or high blood pressure. This is also used to mitigate the risks of high cholesterol which is linked to heart diseases as well. The two main reasons for heart stroke and disease are high blood pressure and high low density lipoprotein cholesterol.
What to Put in Your Plate In the DASH Diet?
The DASH diet is full of minerals, potassium, calcium and magnesium so, make sure to incorporate these in good quantities for your meal. You may put vegetables, fruits and whole grains in your meal as well. Apart from those, you may add fat-free, low-fat dairy products, fish, poultry, beans and nuts.
What To Prevent in Your DASH Diet Meal?
Here is a list of foods you must prevent if you’re trying to achieve better heart health!
Foods Rich in Sodium:
These products typically contain elevated sodium levels to improve taste and extend shelf life. Examples include chips, namkeens, papads, canned goods such as soups, vegetables, beans, and processed meats like sausages, bacon, salami. Fast food such as burgers, pizzas, french fries and restaurant meals particularly those that are deep-fried or generously sauced, tend to be high in sodium. Examples include Biryani, Butter chicken, Chole bhature, Samosas.
Foods High in Added Sugars:
Sugary beverages in the form of drinks represent a significant source of added sugars. Examples include soft drinks, fruit juices, sweetened tea and coffee, and energy drinks. Confectioneries and desserts frequently contain high levels of added sugars. Examples include: Gulab jamun, Rasgulla, Jalebi, Ladoo. A variety of processed foods, such as breakfast cereals and yogurt, often include added sugars.
Foods High in Saturated Fats:
Cuts of meat and poultry that are fatty, such as red meat and chicken skin, are rich in saturated fats. Full-fat dairy items, including butter, ghee, and whole milk, are also high in saturated fats. Foods that are deep-fried, such as samosas, pakoras, and bhajiyas, contain significant amounts of saturated fats. This plant-derived oil is notably high in saturated fats.
How is the DASH Diet Helpful?
The DASH Diet has been proven to reduce sodium levels, regulate blood pressure, minimize cholesterol levels, lessen the risk of obesity, contribute to bone health, and promote overall well-being.
The DASH diet is remarkably straightforward. Its simplicity lies in the ease of access to its components, emphasizing the removal of unhealthy foods from one’s diet rather than the selection of healthy alternatives. It’s never too late to adopt a healthy diet, and there’s no day better than today! Contact your healthcare provider to know more about the DASH Diet.