Dash diet meal planner for hypertension | Superfoodish

Dash dietary approaches to stop hypertension

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Hello and welcome to Superfoodish,  I’m Maria Richer 

As a registered dietitian, many of my clients have high blood pressure or hypertension. Through diet, we can control hypertension. The DASH diet is an excellent approach to do this I’m going to walk you through exactly what the DASH diet consists of so you can control your blood pressure.

This is the dash diet plan for high blood pressure and high cholesterol

A lot of People ask me What is what is the dash diet plan?

The DASH in the DASH Diet stands for Dietary Approaches to Stop Hypertension. It developed by the National Heart, Lung and Blood Institute and has been proven to lower cholesterol, lower blood pressure and also help with insulin sensitivity. The main part of the DASH diet is watching portion sizes. So let’s go through some food groups to figure out what a serving size is. This will be your diet menu high blood pressure. Let’s begin with some grains.

One slice of bread
One slice of bread

One slice of bread is a portion. Or, you can have half a cup of rice, half a cup of pasta and that’s going to be a serving of grains. Next, we can think about two major nutrients, magnesium and potassium. They’re going to found in fruits and vegetables, one serving of a vegetable is a cup spinach; one serving size of fruit would be a medium apple, orange or pear

Now, let’s take a look at dairy products. What you want to be concerned about is the fat content. A whole glass of milk is going to have 8 grams of fat, 2 percent milk will have 5 grams of fat, and skim milk has less than 1 gram of fat. Each serving of dairy is about a cup; a cup of yogurt, a cup of cottage cheese or a cup of milk.

Chocolate milk
Chocolate milk

Chocolate milk counts too. Now, let’s take a look at some protein choices. They include fish, chicken, eggs, and meat. What you want to be careful of about is the amount of salt added to them.

Dietary approach to stop hypertension

I’ll give you an example, when you go to the deli, try to get fresh turkey as opposed to the processed, which has a lot more salt added to it. Now in terms of portion sizes, I do the trick with my hand.

The palm of your hand is right for red meat, up to the first digit for chicken and your entire hand for fish.

Now in terms of eggs, one whole egg is going to be equivalent to a serving size of the protein, or for the low fat/low cholesterol version, use two white eggs. That’s going to be equivalent to one serving of protein.

Now, why don’t we start talking about some fats?

Fat is necessary for your diet; it helps control your body’s temperature, protects your organs and is excellent for your hair and your skin. Let’s look at some different sources. Good sources are going to be nuts, seeds, peanut butter, olive oil, and avocados. They’re all unsaturated types of fat.

<<<<< Image about “nuts, seeds, peanut” >>>>>>

Dash Diet to lower high blood pressure

The ones you want to stay away from are saturated sources such as butter and margarine. Serving size would be about two tablespoons of peanut butter or 20 almonds Again, when you’re choosing the right sources such as peanut butter or nuts, try the unsalted version. Salt is going to be related to your blood pressure.

Dash Diet for hypertensive patient

It is just an introduction to the DASH Diet. You should consult with your physician or dietician to find out exactly what’s going to be right for you. Keep in mind portion sizes and try to avoid added salt when possible.

Thank you for reading this article.