DASH Diet – Indian Diet Plan for High Blood Pressure 

Hypertension continues to be a prominent cause of premature morbidity and mortality globally, as elevated blood pressure (BP) adversely impacts cardiovascular and renal outcomes. The development of high BP levels is attributed to intricate interactions between genetic and environmental factors. Numerous studies have demonstrated that individual nutrients, such as sodium and potassium, as well as distinct dietary patterns like the Dietary Approaches to Stop Hypertension (DASH) diet, are directly correlated with blood pressure reduction. To effectively manage hypertension burden and control blood pressure within the desired range, the current hypertension management guidelines recommend that lifestyle modifications, including a healthy diet, be integrated into ongoing treatment, irrespective of the underlying antihypertensive medication prescribed.

What is DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. Foods in the DASH diet are rich in the mineral’s potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

Why the DASH Diet is Effective for High Blood Pressure?

The DASH diet reduces high blood pressure by lowering the amount of sodium in your diet to 2300 milligrams (mg) a day. Lowering sodium to 1500 mg a day reduces blood pressure even more. The DASH diet also includes a variety of foods rich in nutrients that may help some people lower blood pressure, such as potassium, calcium, and magnesium.

Indian-Friendly DASH Diet Food List

The Dietary Approaches to Stop Hypertension (DASH) diet establishes daily and weekly nutritional objectives. The quantity of servings required is contingent upon the individual’s daily caloric requirements.

Here is a detailed breakdown of the recommended servings for each food group within a 2,000-calorie-per-day DASH diet:

Grains: 6 to 8 servings per day. A single serving may encompass 1/2 cup of cooked cereal, rice, or pasta, 1 slice of bread, or 1 ounce of dry cereal.

Vegetables: 4 to 5 servings per day. A single serving can be represented by 1 cup of raw leafy green vegetables, 1/2 cup of cut-up raw or cooked vegetables, or 1/2 cup of vegetable juice.

Fruits: 4 to 5 servings per day. A single serving can be defined as one medium fruit, 1/2 cup of fresh, frozen, or canned fruit, or 1/2 cup of fruit juice.

Fat-free or low-fat dairy products: 2 to 3 servings per day. A single serving can be comprised of 1 cup of milk or yogurt, or 1 1/2 ounces of cheese.

Lean meats, poultry, and fish: Six 1-ounce servings or fewer per day. A single serving can be represented by 1 ounce of cooked meat, poultry, or fish, or 1 egg.

Nuts, seeds, or dry beans and peas: 4 to 5 servings per week. A single serving can be defined as 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked dried beans or peas, commonly referred to as legumes.

Fats and oils: 2 to 3 servings per day. A single serving can be represented by 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.

Sweets and added sugars: 5 servings or fewer per week. A single serving can be defined as 1 tablespoon of sugar, jelly, or jam, 1/2 cup of sorbet, or 1 cup of lemonade.

Indian DASH Diet Plan – Sample 1-Day Meal Plan

Breakfast

·         1 cup of oatmeal without salt.

·         1/4 cup raisins.

·         1 medium banana.

·         1 cup fat-free milk.

·         Coffee, tea or water.

Lunch

·         1 bowl salad (squeeze lemon)

·         2 small chapati/ 2 tbsp rice or any millet

·         1 small bowl dal

·         1 small bowl green vegetable

·         1 bowl curd/ 1 glass buttermilk (no salt)

Dinner

·         Roasted chicken with:

·         1 cup whole-grain chapati

·         1 small bowl dal/ pulse

·         1 small bowl green vegetable

Snack (anytime)

·         1 cup low-fat yogurt.

·         1 medium fruit

Foods to Avoid in High Blood Pressure

To reduce salt intake in your diet, consider the following strategies:

·         Remove the salt-shaker from the dining table.

·         Enhance the flavor of your food by using herbs and spices instead of salt. Additionally, lemon, lime, and vinegar can contribute to taste.

·         Refrain from consuming canned foods and frozen entrees, as they often contain high levels of salt. When preparing meals from scratch, you have greater control over the salt content.

·         Carefully examine all food labels for sodium content. You may be surprised by the amount of sodium present in various products and their locations. Frozen dinners, soups, salad dressings, and prepared foods often have substantial sodium levels.

·         Select foods that contain less than 5% of the daily recommended sodium intake.

·         Prioritize low-sodium versions of foods whenever available.

·         Limit the consumption of foods and condiments that are high in salt, such as pickles, olives, cured meats, ketchup, soy sauce, mustard, and barbeque sauce.

·         When dining out, request that your food be prepared without the addition of salt or MSG.

Lifestyle Tips Alongside DASH Diet

Physical Activity: Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as brisk walking, jogging, swimming, or cycling. Choose activities that you enjoy to make them sustainable.

Stress Reduction Techniques: Practice relaxation techniques such as deep breathing, yoga, or meditation to assist in managing stress levels.

Social Support: Connect with friends and family for emotional support and reduce feelings of isolation.

Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.

Limit Alcohol Intake: If you choose to consume alcohol, do so in moderation, with guidelines typically recommending up to one drink per day for women and two drinks per day for men.

Hydration: Consume ample water, particularly when consuming alcohol, to prevent dehydration and mitigate any adverse effects.

Additional Tips:

-Gradual Changes:

Implement changes to your lifestyle and diet gradually to ensure their sustainability and avoid experiencing overwhelming feelings.

-Seek Support:

Consider collaborating with a registered dietitian or healthcare professional to develop a personalized plan that aligns with your specific requirements.

-Be Patient:

Results may take time to manifest, so exercise patience and concentrate on consistent progress.

-Pay Attention to Your Body:

Be mindful of how your body responds to alterations in your diet and exercise routine. 

Conclusion

The Dash diet is suitable for individuals of all ages and backgrounds. A well-executed Dash diet can significantly reduce the risk of developing diabetes by up to 20%. Implementing a Dash diet as a family can contribute to overall well-being and improved health outcomes. However, it is crucial to consult with a certified dietician to obtain a personalized diet plan for each family member. Individual nutritional requirements vary based on health conditions and lifestyle factors. While the Dash diet may present initial challenges, consistent adherence can lead to positive changes in health. Adherence to the instructions provided by a healthcare professional is essential. Regular monitoring of blood pressure levels is recommended to assess the effectiveness of the dietary changes.