DASH Diet — For A Dashing Heart!
Hi People! Every year September 29th is celebrated as world heart day which is recently completed. A healthy heart is all that is important for long and happy life. The rate of heart-related issues increased tremendously in recent years. Do you know taking care of our heart health isn’t tough? Some simple diet and lifestyle changes are all that it takes for healthy-heart function. A DASH diet is a healthy eating pattern designed to treat or prevent high blood pressure (hypertension). DASH stands for Dietary Approaches to Stop Hypertension. DASH diet mainly emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium, and calcium. These nutrients are believed to help reduce blood pressure.
Making physical activity part of your daily life while following the DASH eating plan multiplies the health benefits. Some simple exercises to help move muscles and burn some calories are all that are required to enhance the benefits of the DASH diet.
What to eat while on the DASH diet —
Dash’s diet mainly focuses on servings of different foods that can be consumed per day. The number of servings you can eat depends on how many calories one is on.
- Whole grains: Whole grains are an important part of the diet as they provide fuel and various nutrients. Whole grains include whole-wheat, brown rice, bulgar, quinoa, and oatmeal. 1 slice of whole wheat bread/ 1 ounce of dry, whole grain cereal/ 1/2 cup of cooked rice, pasta, or cereal is the right portion to include as a part of your meals.
- Vegetables: Vegetables make an important part to increase fiber intake and reduce cholesterol levels. 1 cup of raw green leafy vegetables and 1/2 cup of slices of vegetables cooked or raw is a must according to the DASH diet.
- Fruits: Fruits can include apples, pears, peaches, berries, and tropical fruits like pineapple, and mango. 1 medium apple/ 1/4 cup of dried apricots/ 1/2 cup of fresh, frozen, or canned peaches.
- Dairy products: Dairy products must always be low in fat like skim milk, low-fat cheese, and yogurt. Care must be taken to not e on high fat as it might increase the risk of heart diseases. 1 cup of low-fat milk, 1 cup of low-fat yogurt, and 1.5 ounces of low-fat cheese.
5. Lean meat: lean cut meats like poultry and fish can be added to your diet. 1 ounce of cooked meat, chicken, or fish, and 1 egg to be taken as a part of one meal. But not more than once or twice a week.
6. Nuts, seeds, and legumes: These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils, and split peas. 1/3 cup of nuts/ 2 tablespoons of nut butter/ 2 tablespoons of seeds/ 1/2 cup of cooked legumes.
7. Fats and oils: The DASH diet recommends vegetable oils and other oils. These include margarine and oils like canola, corn, olive, or safflower. 1 teaspoon of soft margarine/ 1 teaspoon of vegetable oil/ 1 tablespoon of mayonnaise/ 2 tablespoons of salad dressing.
Physical activity to include while on the DASH diet —
- Aerobic: Aerobic activity benefits both the heart and lungs. Aerobic exercises include brisk walking, running, bicycling, jumping rope, and swimming.
- Muscle-strengthening: This can help improve power and endurance. You can also elastic bands or body weight for resistance like doing push-ups.
- Bone-strengthening: Weight-bearing activities such as running, walking, jumping rope, and lifting weights, make your bones strong.
- Stretching: These type of exercises help improve flexibility and ability to fully move joints. Yoga, stretches, and touching your toes are some of the good examples for stretching.
Even if you are not hypertensive, but still aren’t active, you can benefit from being physically active. Physical activity can help lower blood pressure and reduce your risk of becoming overweight or obese or developing diabetes. Start slow and gradual. Set a schedule, plan your diet, be on low-sodium, build activities into your day, move for a short time a few times a day, and do an activity that you enjoy the most.
References:
https://www.nhlbi.nih.gov/sites/default/files/publications/WES09-DASH-Exercise.pdf
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
https://www.healthline.com/nutrition/dash-diet#foods-to-eat
