Change your diet to a

Hypertension or high blood pressure(BP) has become a common health issue in world population & now every year, 17 May is dedicated to World Hypertension Day.

 

Average blood pressure is considered as high blood pressure.

 

Although there are many drugs available to control high BP, simple dietary plan which is known as “DASH diet” can lower your high blood pressure.

 

DASH stands for and

 

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it is an eating plan that promotes you to eat a wide variety of whole foods.

 

The plan is:

 

low in

 

Fat: saturated fat, cholesterol, and total fat

 

Sugars: sweets, added sugars and sugary beverages,

 

Red meats

 

Salts: no more than 1.5g of sodium (salt) per day

 

rich in

 

Fruits

 

Vegetables

 

Fat-free or low-fat dairy products

 

Whole grains: beans, seeds, and nuts

 

Fish

 

Poultry

 

You can limit salt intake without using salt substitutes. For example, use herbs and spices to add flavor to foods.

 

This plan encourages foods rich in potassium, such as fruits and vegetables. But it may harm people who have certain medical conditions,

 

such as diabetes and kidney disease.

 

Therefore have a medical advice before changing your diet in such cases.

 

Dr. Yapa Wijeratne