Blood Pressure : What To Eat and What Not To Eat??

Blood Pressure

Blood Pressure :

The recommended diet for managing high blood pressure is called Dash diet in medical science. This diet is used to prevent and treat this and reduce the risk of heart disease. Today, in developed countries like Europe and America, it is recommended to eat Dash for the treatment of high pressure in the blood.

What is Dash Catering?

Although the Dash diet is new to Western society, it is not new to South Asians. After high blood pressure became an epidemic in Europe and the United States, scientists in communities where the disease was less prevalent found that those communities had a special diet. Later studies found that their diet and lifestyle were responsible for lowering blood pressure in the community as a whole.

After scientific study, the same catering method was refined and made scientific and named Dash Catering. The Dash catering system is basically a vegetarian catering system. This method involves eating plenty of vegetables and fruits, minimizing the use of salt, sugar and fat, not drinking alcohol and not eating non-vegetarian meat, except for the meat of lean animals (red meat and fat) instead of red meat, fruit or fat. It is advisable to eat or eat fish.

Why Dash Catering?

Eating Dash has been shown to reduce high blood pressure as well as reduce weight, reduce the risk of cancer, reduce the risk of heart disease, lower cholesterol and even benefit the digestive and excretory system.

Benefits of eating Dash:

1. Lowering high blood pressure:

The practice of eating Dash lowers the blood pressure of those who have high blood pressure and does not allow the blood pressure of those who do not have high blood pressure to rise. Even if other risk factors for high blood pressure such as obesity, salt intake, stress, etc. are not removed, eating Dash alone can lower blood pressure. In addition, reducing salt intake along with eating Dash further lowers blood pressure.

2. Helps to lose weight:

Dash eating is not a diet designed to reduce weight, but this diet also reduces weight. Obesity is also a factor in high blood pressure. People with high blood pressure are advised to reduce their obesity. In the process of reducing high blood pressure, the weight in Dash diet is also reduced. This is due to the fact that Dash food contains natural salt, sugar, flour and fat.

3. Reducing the risk of heart disease:

Eating less reduces the risk of heart disease by 20%.

4. Reducing the risk of cancer:

Research and reviews on Dash diet have portrayed this diet as a cancer prevention method.

5. Reducing the risk of stroke:

Various studies have shown that those who eat Dash have a 29% reduction in the risk of stroke.

6. Reducing the risk of metabolic syndrome:

These five diseases include hypertension, high blood triglycerides, diabetes, enlarged abdomen and low blood HDL cholesterol. The condition is called metabolic syndrome. Eating Dash reduces the risk of metabolic syndrome by 81%.

7. Reduces the risk of diabetes:

The practice of eating Dash also improves the risk of type-2 diabetes. In addition, the practice of eating Dash reduces insulin resistance and increases sensitivity.

What to Eat ? How much to Eat

1. Whole grains:

3 to 4 servings per day: Whole grains such as wheat bread, red rice porridge, oatmeal, corn lentils, roasted corn, soybeans, green corn, etc. can be eaten.

An example of a sabbatical:

– A whole loaf of whole wheat bread.

– 30 grams of corn soybean, roasted wheat, roasted gram peas etc.

– Half a cup (95 grams) of red rice or kaguno rice.

2. Vegetables and Vegetables:

Four to five servings per day: It is recommended to eat as much as possible and all kinds of colorful vegetables and vegetables.

Example of a sewing size:

– One cup 30 grams spinach and greens.

– Half a cup (45 grams) can be eaten raw if cooked and cooked if cooked broccoli, carrot, squash, tomato, beetroot etc.

3. Fruits: 4 to 5 servings per day

Consumption of fruits is given high priority in Dash diet. Different fruits have different serving sizes depending on the fruit.

Example of a sewing size:

– A medium-sized apple

– A quarter cup (50 grams) of dry water.

– Half a cup (30 grams) of fruits such as aiselu, plum, strawberry, black grape.

4. Milk and milk products: two to three servings per day

Milk and dairy products consumed in Dash do not have or contain very little fat. The skimmed milk is called skimmed milk.

Example of a sizing size:

– One cup (240 ml) of low-fat milk.

– One cup (285 ml) less yoghurt when eating yogurt.

– Cheese meal 45 grams of cheese

5. Dried fruits:

Dried fruits are very smooth and should not be eaten indiscriminately. Better not to eat more than 4 to 5 servings a week. Dried fruits include almonds, peanuts, katus, okhar, sunflower seeds, lazy seeds, rajma, lentils, peas etc.

Example of a sewing size:

– One third cup (50 grams) of dried fruits.

– 2 teaspoons (30 grams) peanut butter.

1 teaspoon (15 gms) of fried laziness.

– Half a cup (40 grams) of cooked nuts

Oily, fatty foods:

Patients with high blood pressure are not advised to eat too much fat. When eating, you should leave other greasy foods and eat vegetable oil. Don’t eat animal fat in the name of fat. Cholesterol is found in animal fat. Cholesterol is not found in vegetable oils. Vegetable oils like zucchini, sunflower, soybean are better than other oils:

An example of a sewing size

– A teaspoon of oil

– A teaspoon of nauni

– 2 tablespoons (30 ml) salad dressing

Sample Food List

An adult needs about 2000 kcal of energy. Based on this point of view, the following list of Dash food can be made. But those who want to lose weight should not eat so much.

1. After morning exercise

– A teaspoon of fried laziness.

– One cup (236 ml of water, 15 ml of honey and 5 ml of lemon juice) honey lemon water.

– Four soaked almonds.

– Four soaked okhar.

2. Breakfast:

Drink 1 cup (90 gm) of oatmeal mixed with 1 cup (240 ml) of skim milk.

– Half a cup (75 grams) of anselu, apple or strawberry and half a cup (120 ml) of fresh orange or seasonal juice.

3. Snack:

A normal sized apple and a cup (285 grams) of peeled yogurt.

4. Breakfast:

-Flour bread with two bran, or a cup of rice.

– One and a half cup of lamb chilli or ladyfinger sandwich or parvar or ghiroula etc.

– One cup (90 grams) of dal or 90 grams of fish curry.

– One and a half cup (115 grams) green salad.

-1 cup (236 ml) peeled mohi

5. Snack:

A medium sized banana.

6.  Juices:

quarter cup (236 ml) of fruit juice.

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