For those patients with high blood pressure who want to avoid a heart attack could adopt the DASH diet (Dietary Approaches to Stop Hypertension) to prioritize the consumption of fruits and vegetables and reduce intake of saturated fat.
The DASH diet is based on a count of 2000 calories per day. These lived diet rich fruits, vegetables, nuts, whole grains and low fat dairy products. Consider also the salt intake approximately one teaspoon per day. Amount of salt is already included all the salt consumed, used when cooking and are added when ready to eat foods.
In a study conducted by experts from Johns Hopkins University found the DASH diet can reduce heart attack risk by 20 percent, especially in patients with high blood pressure. As is known, hypertension is one of the risk factors of heart attacks, strokes and kidney disease.
Here are some ways you can do to start the DASH diet.
- Add servings of vegetables at lunch and dinner up to 4-5 servings per day. The same with the beans, fill heri 4-5 servings.
- Add fruit servings on the food or make the fruit as a snack, a total of 4-5 servings per day. Dried fruit or canned fruit can be used for easier presentation.
- Use butter, margarine, or salad dressing half alone. Use low-fat ingredients or no fat.
- Instead of eating a high-salt snacks such as chips, better consumption of raisins, low-fat yogurt, or frozen yogurt.
- Limit meat to 180 grams per day or meat, poultry and fish as much as two servings or less per day. Instead, try eating vegetarian food.
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