WHAT IS THE DASH DIET?

Dash diet is a diet to approach to stop hypertension. It helps to lower blood pressure, lose weight, & prevent Diabetes & cardiac problems.

How to manage hypertension, Diabetes & weight?

• Choose fresh fruits.
• Avoid adding table salts, seasonings, Chat masalas in fruits, salads or in any other food items.
• Reduce intake of non-veg, seafood & processed food.
• Avoid packed food& beverage, sauce, chutney.
• Avoid smoked, cured food, pickles, papad.

How to achieve healthy body weight?

• Reduce your calories by choosing low-fat dairy products.
• Small & frequent meals are more preferable.
• Engage in regular exercise / work out at least 2 hours/day, either walk, exercise.
• Avoid nibbling, skipping meals.
• Increase food that is high in potassium, magnesium, fiber.

Food choices:

• Eat at least 4-5 serving of whole wheat flour, fruits, vegetables.
• Choose high fiber food, fruits, vegetables.
• Eat tomatoes, orange& other citrus fruits high in potassium.
• Include Nutri, peas, beans, seeds in Diet.
• Increase foods that are rich in calcium, low-fat dairy products, yogurt, low-fat paneer.
• Reduce caffeine & sodas in a diet.
• Drink plenty of fluids at least 3 liters/day.
• Quit smoking.