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New Delhi. High blood pressure is increasingly making the youth its victims. Earlier it was considered a disease of increasing age, but now people below 30 years of age are also falling prey to it. Let us tell you that the biggest concern about hypertension is that even after becoming a victim of it, most of the people are unaware that they have BP disease.

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Doctors say that eating disorders, lack of sleep, junk foods and excessive salt intake are the major reasons for this disease. Hypertension is called a silent killer, because over time it can affect your kidneys, heart, brain and eyes. Doctors say that to keep high blood pressure under control, it is most important to improve the diet. In studies, DASH Diet Plan has been shown to be most beneficial in the problem of blood pressure.

Dash diet is effective for people with blood pressure

Dash Diet i.e. Dietary Approach to Stop Hypertension has been certified by scientists for the problem of high blood pressure. As the name suggests, it can help in controlling blood pressure.

In this diet, along with reducing the salt content, emphasis is given to fruits and vegetables, whole grains, low-fat dairy, nuts and things rich in potassium and magnesium. Research has found that this diet can help in reducing blood pressure in a few weeks. It is considered helpful not only in controlling BP but also in reducing the risk of heart disease, weight and diabetes.

How does dash work?

The main objective of the DASH diet is to reduce the amount of sodium in the diet and increase nutrients that help control blood pressure. In this, priority is given to fruits, vegetables, whole grains, low-fat dairy, beans, nuts and lean proteins. The amount of excess salt, red meat, sugar and processed foods is significantly reduced, because all these are considered to increase the problems of blood pressure.

What to eat in DASH diet?

The DASH diet consists of eating nutrition-rich and low-salt foods. In this, it is advised to eat fruits and green vegetables daily. They contain potassium and fiber in abundance. Whole grains like oats, brown rice, multigrain roti and porridge are considered an important part of this diet.

Low-fat milk, curd and cheese are good sources of calcium which can help in keeping blood pressure balanced. Pulses, kidney beans, gram, fish and skinless chicken are considered better options for protein. Healthy fats are found in almonds, walnuts and seeds which can be beneficial for heart health.

How does DASH diet control blood pressure?

DASH diet affects blood pressure by reducing sodium in the body and increasing essential minerals. Excess salt can retain water in the body, increasing pressure on blood vessels. The DASH diet emphasizes reducing salt, which can reduce this pressure.

Potassium present in the diet helps in balancing the effects of sodium. Magnesium and calcium are also considered helpful in improving the functioning of blood vessels. Foods rich in fiber and antioxidants included in the diet are helpful in reducing inflammation and improving heart health. Apart from this, it is also helpful in controlling weight. Losing weight reduces the risk of increasing blood pressure.