Taking care of the food you eat each day is important, especially eating the DASH DIET designed according to nutritional principles. It is another option that helps reduce blood pressure and prevent the risk of heart disease in the long term.
Allowing the body to have high blood pressure will have a negative effect on the heart. Because the measured blood pressure is the pressure inside the blood vessels when the heart contracts and relaxes. When the blood pressure is high, the heart has to work harder to pump blood to nourish various organs. The result of high blood pressure is that the blood vessel walls deteriorate and fat can easily form, causing the arteries to narrow, increasing the risk of coronary artery disease and leading to ischemic heart disease.
The DASH Diet is an eating plan that helps people with high blood pressure better control their symptoms. It emphasizes eating vegetables, fruits, whole grains, and lean meats. DASH stands for Dietary Approaches to Stop Hypertension.
The principles of the DASH DIET include:
- Reduce the intake of foods that contain sodium salt, not more than 1,500 milligrams per day.
- Reduce foods that contain saturated fat and total fat, such as fried foods, fatty foods, crispy pork, cheese, lard, whipped cream, and French fries, etc.
- Eat low cholesterol foods
- Focus on vegetables and fruits
- Focus on grains, fish, and nuts.
- Add foods that contain calcium, such as plain milk, yogurt, green cabbage, Chinese kale, kale, and soybeans.
- Avoid red meat, sugar, sweetened drinks, and alcoholic beverages.
- Avoid canned vegetables, fruits, or other processed products.
- The amount of calories according to individual body needs should not exceed 2,000 calories per day.
UFABET recommends eating the DASH DIET because it helps control high blood pressure and can reduce cholesterol and bad fat (LDL-C) levels, which can prevent the risk of coronary heart disease. Another important thing is to increase the consumption of deep-sea fish to increase omega-3 fatty acids that help control triglyceride levels in the blood. Don’t forget to exercise regularly, keep your weight in the standard range
Eating a diet based on a nutritional principle called the DASH Diet (Dietary Approaches to Stop Hypertension Diet) can help both lower and prevent high blood pressure, as well as help control blood sugar levels in people at risk or with diabetes.