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Under High Blood Pressure? Low It Down With Dash Diet For Hypertension

Shalini Thakur

Written by Shalini Thakur

dash diet for hypertension

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Who said diet plans are only for weight loss, well if you are one of those believers then we are here to break this myth. A humble aboard to our blog about the Dash Diet For Hypertension! Yes, because Fitelo doesn’t focus just on weight loss we have so much more to offer. We look after your overall health. So, today, we are focusing on people suffering from high blood pressure or hypertension and how we can help you to overcome this.

Whether it’s pressure to do good in studies, or in life or high blood pressure, any kind of pressure is bad as it can damage your overall health. The pressure itself is a heavy word which means a strong push. So let’s deal with one kind of pressure at a time. Today, we will figure out how to lower your blood pressure level and how diet plays an important role in doing so.

Our blog will provide you with all you need to know about hypertension causes, facts, and food to eat and avoid if you have hypertension, also a sample diet chart to help you get started on the Dash diet. We’ll also share the real-life story of an individual who has successfully overcome hypertension and transformed her life with the help of fitelo. So let’s begin with a very basic step!

What Is Hypertension?

Hypertension, or high blood pressure, is a condition in which the force of the blood against the walls of the arteries is too high. When the force of the blood is too high, it can damage the arteries and increase the risk of stroke, heart attack, kidney failure, and other health problems. 

High blood pressure is often caused by lifestyle factors such as smoking, being overweight, not exercising enough and eating too much salt. It can also be caused by medical conditions, such as diabetes, kidney disease, or hormonal imbalances. 

It is important to know your blood pressure numbers and to get them checked regularly. 

Getting your blood pressure under control is important for your health. If you have been diagnosed with hypertension, it is important to follow your doctor’s advice and make any necessary lifestyle changes to keep your blood pressure healthy.

10 Facts About Hypertension That You Must Know!

Well, to know better about hypertension, here are a few basic facts to keep in mind:

facts about hypertension

1. Hypertension is the leading cause of death in India, accounting for nearly 1 in 7 deaths. 

2. In India, over 200 million people suffer from hypertension. 

3. Approximately 26% of the World’s population is suffering from High Blood Pressure which is expected to increase to 29% by 2025.

4. It is the most common among people aged over 55 years. 

5. Over 60% of people with hypertension in India are unaware that they have the condition. 

6. In India, 66% of people with hypertension do not receive any treatment for it. 

7. Poor diet and physical inactivity are the leading causes of hypertension.

8. The prevalence of hypertension is higher in urban areas compared to rural ones in India. 

9. Hypertension is more common among men than women. 

10. High blood pressure is a major risk factor for cardiovascular diseases, such as heart attack and stroke.

Major Types Of Hypertension

Before you start a meal plan for hypertension understand what type of hypertension you might be going through:
1. Primary Hypertension: This is the most common type of hypertension and is also called essential hypertension. It is typically caused by lifestyle factors such as poor diet, lack of physical activity, smoking, and stress.

2. Secondary Hypertension: This is less common and is caused by an underlying medical condition, such as kidney disease, thyroid disease, or a tumor in the adrenal gland.

3. Gestational Hypertension: This type of hypertension is caused by pregnancy and usually resolves after delivery.

4. Renovascular Hypertension: This type of hypertension results from a narrowing of the arteries that supply blood to the kidneys.

5. Malignant Hypertension: This type of hypertension is rare, but it is very severe and can lead to life-threatening complications. It is usually caused by an underlying condition, such as kidney disease or a tumor in the adrenal gland.

Symptoms Of Hypertension

The symptoms of high blood pressure are not just physical but psychological as well, we have mentioned below a list of major symptoms of hypertension:

Physical Symptoms 

  • Severe headaches: Hypertension can cause headaches due to the extra strain on the blood vessels in the head. 
  • Dizziness: High blood pressure can cause a person to feel lightheaded and dizzy when standing up from a sitting or lying position. 
  • Chest pain: Chest pain can be a sign of high blood pressure, especially if it is accompanied by shortness of breath. 
  • Nausea: Nausea can be a symptom of hypertension, especially if it is accompanied by other symptoms such as headaches. 

Psychological Symptoms 

  • Anxiety: Anxiety can be a symptom of high blood pressure, as the body reacts to increased strain and stress. 
  • Irritability: High blood pressure can cause a person to become easily irritated, leading to outbursts.
  • Insomnia: Hypertension can cause difficulty sleeping as the body is unable to find a comfortable resting position.

8 Reasons That Can Cause Hypertension In People?

A list of factors that are mainly responsible for causing hypertension :

reasons for hypertension

1. Aging: As people age, the walls of their arteries can become thickened and less elastic, leading to a greater risk of hypertension. 

2. Lack of physical activity: People who are physically inactive are more likely to develop high blood pressure. 

3. Unhealthy lifestyle: Eating an unhealthy diet that is high in sodium and saturated fat can contribute to the development of hypertension. 

4. Obesity: Being overweight or obese can increase the risk of hypertension.

5. Smoking: Smoking can cause the arteries to harden and narrow, leading to a higher risk of hypertension. 

6. Excessive alcohol consumption: Drinking too much alcohol can increase blood pressure. 

7. Stress: Stress can cause a temporary increase in blood pressure. 

8. Certain medical conditions: Certain medical conditions such as sleep apnea, kidney disease, and diabetes can increase the risk of hypertension

What Is A Dash Diet For Hypertension?

The DashDiet (Dietary Approaches to Stop Hypertension) is a diet designed to help lower blood pressure levels, reduce the risk of heart disease, and improve overall health. 

It was developed by the National Institutes of Health (NIH) and is recommended by the American Heart Association (AHA). 

The Hypertension Diet plan emphasizes a variety of healthy foods from all the food groups, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It also includes healthy fats, such as olive oil, canola oil, and nuts. 

The goal of the high blood pressure diet is to reduce total and saturated fat, while increasing potassium, magnesium, calcium, and fiber. 

The Dash Diet is rich in nutrients that help lower blood pressure, such as potassium, magnesium, and calcium. It also includes foods that are low in sodium, which helps reduce the risk of high blood pressure. 

The Dash diet plan for hypertension includes two levels: a lower sodium level, which is 1,500 milligrams per day, and a higher sodium level, which is 2,300 milligrams per day. A lower sodium level is recommended for people with high blood pressure or those who are at risk for developing high blood pressure. 

The hypertension meal plan encourages eating fresh, unprocessed foods, avoiding processed foods, and limiting sugar-sweetened beverages. 

It also suggests limiting alcohol consumption and eating more plant-based proteins and healthy fats, such as nuts, seeds, and avocados. 

The Dash diet is a great way to improve your health and help lower your blood pressure. By following the diet, you can reduce your risk for heart disease, stroke, and other health problems.

What Are The FruitsTo Include In Dash Diet For Hypertension

Below is a list of the top 7 fruits for hypertension that you should include in your low-fat diet for hypertension :

fruits to include in dash diet for hypertension

1. Blueberries: Blueberries are high in antioxidants and are known to help reduce high blood pressure levels. They are also rich in dietary fiber which can help lower cholesterol levels. 

2. Apples: Apples are known to contain a flavonoid called quercetin, which has been shown to reduce blood pressure levels and improve heart health. Apples are also high in fiber and vitamin C. 

3. Bananas: Bananas are rich in potassium, which helps the body regulate blood pressure levels, and magnesium, which helps relax the muscles of the heart. 

4. Pomegranates: Pomegranates are a good source of polyphenols, which can help reduce blood pressure levels. They are also high in fiber and antioxidants. 

5. Oranges: Oranges are rich in vitamin C, which can help reduce blood pressure levels. They are also high in potassium, which helps the body regulate blood pressure levels.

6. Avocados: Avocados are rich in healthy fats, fiber, and antioxidants which can help reduce blood pressure levels. They are also a good source of potassium, which helps the body regulate blood pressure levels. 

7. Tomatoes: Tomatoes are a good source of lycopene, which can help reduce blood pressure levels. They are also high in fiber and antioxidants. 

Try this tomato soup recipe, it is a delicious and a great way to add tomatoes to your diet:

Vegetables To Include In Your Dash Diet For Hypertension

These vegetables are low in sodium and also good for high blood pressure patients: 

1. Broccoli: Broccoli is an excellent source of vitamins C and K, which are important for regulating blood pressure. It is also a good source of fiber and magnesium, which can help to reduce blood pressure. 

2. Spinach: Spinach is a great source of potassium, which helps to balance out the effects of sodium in the body and can help to reduce high blood pressure. It is also a source of magnesium, which can help to relax the blood vessels and reduce hypertension. 

3. Kale: Kale is a great source of vitamin C, which helps to reduce the risk of hypertension. It is also a good source of fiber, magnesium, and potassium, which can help to reduce blood pressure. 

4. Asparagus: Asparagus is a great source of fiber, vitamin K and folate, which can help to regulate blood pressure. It also contains potassium, which can help to reduce hypertension. 

5. Brussels Sprouts: Brussels sprouts are a great source of vitamin C, potassium, and fiber, which can help to reduce hypertension. It is also a source of magnesium, which can help to relax the blood vessels and reduce blood pressure. 

6. Carrots: Carrots are a good source of potassium, which can help to reduce blood pressure. They are also a source of vitamins A and K, which can help to improve overall cardiovascular health. 

Try this fitelo style healthy carrot halwa, it’s a perfect winter dessert recipe

7. Peas: Peas are a great source of vitamin K, folate, magnesium, and fiber, which can help to reduce hypertension. They are also a good source of potassium, which can help to balance out the effects of sodium in the body and reduce blood pressure.

Foods To Avoid For Hypertension

Here is a list of food that can cause hypertension or can make it even worst, you need to exclude the below food groups from your diet:

foods to avoid for hypertension

1. Processed Meats: Processed meats are high in sodium, which can raise blood pressure. Studies have linked processed meats to an increased risk of heart disease and stroke.

2. Refined Carbohydrates: Refined carbohydrates such as white bread, white pasta, and white rice are high in refined starches and sugars, which can raise blood pressure.

3. Salty Snacks: Salty snacks such as chips and pretzels are high in sodium, which can raise blood pressure.

4. Fried Foods: Fried foods are high in unhealthy fats, which can raise blood pressure and increase the risk of heart disease and stroke.

5. Sugary Drinks: Sugary drinks such as soda and fruit juices are high in sugar, which can raise blood pressure.

6. Alcohol: Excessive alcohol consumption can raise blood pressure.

7. Trans Fats: Trans fats, which are found in margarine, processed foods, and fried foods, can raise blood pressure and increase the risk of heart disease and stroke.

Sample Dash Diet Meal Plan For Hypertension

This is a sample diet chart for High Blood Pressure Patient, however it is important to consult or dietitian before considering to follow a diet plan.

DIET CHART FOR HYPERTENSION

Meal 1/Early Morning Meal

Coriander/Jeera Water with Soaked and Peeled Almonds.

Meal 2/Breakfast

Wheat (50%) + Wheat Bran stuffed roti with seasonal veg + curd without salt (can also add roasted jeera or dried mint leaves) or Mint Chutney.

Meal 3/Mid Morning Snack

Coconut water

Meal 4/Lunch

Brown bread sandwich/ wheat bran + roti with seasonal veg + curd (optional)

Meal 5/Evening Drink

Kacchi lassi (80% water and 20% milk)/Peppermint Tea/Milk tea without Sugar/Hibiscus tea or any other flower tea

Meal 6/Evening Snack

Any fruit or salad (no salt, can add lemon)

Meal 7/Dinner

Bran flakes chaat/Cooked vegetables bowl/Mix veg raita/Wheat bran flakes in milk or curd

Is Dash Diet The Right Choice For Hypertension?

Yes, the Dash Diet is a good dietary approach for individuals with hypertension. The Dash Diet emphasizes foods that are low in saturated fat and cholesterol, and rich in nutrients, such as fruit, vegetables, whole grains, and lean proteins. It also includes foods that are rich in potassium, magnesium, and calcium, which can help lower blood pressure. 

  • Studies have found that people who follow the dash diet for hypertension tend to have lower blood pressure, improved cholesterol levels, and better overall health. 
  • The diet has also been found to reduce the risk of heart disease, stroke, and diabetes. 
  • This type of diet is high in fiber, which can help you feel fuller and longer and reduce your risk of obesity. It is also low in saturated fat and cholesterol, which can help reduce your risk of heart disease. 
  • Eating a variety of foods from the Dash diet can help you meet the recommended daily intake of vitamins and minerals. The diet can help reduce hypertension or high blood pressure. 
  • High blood pressure increases your risk of heart disease, stroke, and other health problems. Eating a diet that is low in sodium, saturated fat, and added sugar can help reduce your blood pressure. 
  • It also encourages you to eat more fruits and vegetables, which are high in fiber, vitamins, and minerals. Eating a diet rich in fiber can help reduce your blood pressure and improve your overall health. 

The dash diet for high blood pressure is a great way to help reduce hypertension. It encourages you to eat a variety of nutritious foods that are high in vitamins, minerals, and other essential nutrients that help reduce your blood pressure and improve your overall health.

How A Diet Plan Can Help To Reduce Hypertension

Here we are going to share Guriqbal weight loss journey an inspirational story of a school teacher and going to tell you how she transforms her life. She struggled with her overweight- and overcome- a tough challenges like thyroid and hypertension. Check out her transformation journey with Fitelo.

A Quick Recap:

The Dash Diet is an effective way to reduce blood pressure and lower the risk of heart disease. It emphasizes fruits, vegetables, whole grains, and low-fat dairy products, and limits saturated fat, cholesterol, and salt. This diet is low in sodium and rich in potassium, calcium, and magnesium, which help to lower blood pressure. Eating a balanced diet, exercising regularly, and reducing stress can also help to lower blood pressure. In this blog, we have covered everything in detail, from types of hypertension to causes, and symptoms, a sample hypertension diet chart, and also a success story.

Frequently Asked Questions

1. What Is The Dash Diet?

Answer: (Dietary Approaches to Stop Hypertension) diet is a plant-based eating plan designed to prevent and lower high blood pressure, also known as hypertension.

2. What Are The Benefits Of The Dash Diet?

Answer: The Dash Diet has been proven to lower blood pressure and reduce the risk of heart disease, stroke, and other health conditions.

3. What foods should I eat on the Dash Diet For Hypertension?

Answer: The Dash Diet emphasizes whole grains, fruits, vegetables, low-fat dairy products, lean meats, fish, nuts, and legumes. It also recommends limiting salt and saturated fat and avoiding processed and sugary foods.

4. How Much Sodium Should I Consume On The Dash Diet For Hypertension?

Answer: The Dash Diet recommends limiting sodium to 2,300 milligrams per day, which is equivalent to about 1 teaspoon of salt. People with hypertension should aim for 1,500 milligrams per day.

Fun Fact

Did you know? Subway wrap has a large amount of sodium to enhance its taste.

One study published in the British Journal of Nutrition, for instance, showed that adding high-sodium food can increase your hunger, so you end up eating some extra snacks.

Meanwhile, other studies have found that regular consumption of high sodium intake can lead to high blood pressure, and even stroke.

Contact Us Today

We know meal planning can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized hypertension diet or any diet plans, we will help you fulfill your new year’s resolution.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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