Nutrition therapy is called the DASH (Dietary Approaches to Stop Hypertension) plan. It emphasizes increase in low fat dairy, fruit and vegetable consumption and reduction in fats, sweets, red meat consumption and cuts back on the amount of sodium that you get from food and drink. (Most sodium comes from salt.)
Calorie requirement is based on the concept of maintaining an ideal body weight. Excess calories through fats and carbohydrates have to be reduced so that the weight is maintained.
A normal protein intake is recommended. Excess non-vegetarian foods especially red meat could be avoided as it has greater proportion of saturated fatty acids.
Include potassium rich foods in diet like Banana, avocado, orange, peas, zucchini, kidney beans, lentils, almonds, potatoes, green leafy vegetables, beetroot, mushrooms, tomatoes, almonds, pumpkin seeds, sunflower seeds, dried apricots and figs.
Include more fibre rich foods in diet.
Include more omega3 fatty acid foods in diet.
Eliminate salty foods from your diet and reduce the amount of salt used in cooking.
Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove the salt shaker from the table.
Do not salt food at the table; add very little when cooking.
Choose carefully when you eat away from home. Restaurant foods can be very high in sodium.
Being physically active is one of the most important things you can do to prevent or control high blood pressure. It also helps to reduce your risk of heart disease.
Importance of Healthy Diet
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A proper diet is essential from the very early stages of life for proper growth, development and to remain active.
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Diet should provide all the nutrients in adequate amount.
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Dietary intakes lower or higher than the body requirements can lead to under nutrition (deficiency diseases) or over nutrition respectively which further may lead to non communicable diseases.
General guidelines of Healthy Eating
Eat variety of foods to ensure a balanced diet . Diet should provide all nutrients in proper amount.
Consume fresh, locally available and preferably seasonal vegetables and fruits. They have more micronutrients and are tasty. However, no single fruit or vegetable provides all the nutrients you need. The key lies in eating a variety of them and with different colors.
Avoid refined foods and include more whole foods.
Avoid Processed or packaged foods.
Beverages like buttermilk, lassi, fruit juices and coconut water are better alternatives to synthetic drinks (carbonated beverages).
Include probiotics and prebiotics in your diet.
Adopt Right Pre-Cooking Practices. Washing of fruits and vegetables after chopping results in loss of certain minerals and vitamins. Soaking and sprouting increases the absorption of nutrients.
Health Benefits of Physical Activity
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Controls body weight and composition.
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Reduces risk of chronic diseases.
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Builds strong muscles, bones and joints. Improves flexibility.
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Wards off depression.
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Improves mood, sense of well-being and self esteem.
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Cut down on TV and mobiles, limiting it to two hours a day , and take any sport/ dance/ aerobics/ yoga for recreational activity.
