D.A.S.H. stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that is designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
D.A.S.H. emphasizes LESS of the following:
- Red meat
- Sodium (salt)
- Sweets, added sugars and sugar-containing beverages
Limiting Sodium levels.
For patients diagnosed with hypertension , the following are the recommendation by American Heart Association
Minimum : 1500 mg / day, or almost 0.75 tsp or ¾ tsp
Maximum: 2300 mg / day, equivalent to 1 tsp
Recommended Daily Foods:
- Avoiding processed foods.
Processed meat like Hotdog, bacon and ham are all high in sodium. Dried fish are included in this group. In Cambodia, fish sauce and soy sauce are common food condiments that should be limited or avoided. Fermented food such as “Prahok” are high in sodium. When buying canned or bottled food, check the “Sodium” or “ Na” content on the label.
- Increase Intake of fruits and vegetables
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and minerals such as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup of cut-up, raw, or cooked vegetables.Fruits packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. Examples of one serving include one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice.
- Eat more fish and less meat
Cutting back on your meat portions will allow room for more vegetables. Cut away skin and fat from poultry and meat. Bake, broil, grill or roast instead of frying in fat.Eat heart-healthy fish to lower your total cholesterol.
- Limit fat intake.
Limit the use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oil. Avoid trans fats, commonly found in such processed foods as crackers, baked goods and fried items.
- Decrease or limit sugar or sweets intake
Aside from changing your food intake habit, the following lifestyle modifications can help you lower your blood pressure:
- Maintain a healthy weight
- Be physically active
- Follow the recommendation on healthy eating
- Stop smoking
- Limit Alcohol in take
- Manage your stress
- Take prescribed drugs as directed
For further inquiries, please contact RPH at Tel (023) 991 000.