The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan specifically designed to help lower high blood pressure (hypertension). It emphasizes consuming a variety of nutrient-rich foods while limiting the intake of sodium (salt) and unhealthy fats.

The key features of the DASH diet include:

It encourages a high intake of fruits and vegetables, which are excellent sources of essential vitamins, minerals, and dietary fiber. These foods should be included in every meal and snack

The DASH diet promotes the consumption of whole grains such as whole wheat, brown rice, oats, quinoa, and whole grain bread. These grains provide more fiber and nutrients compared to refined grains.

The diet emphasizes lean sources of protein, including poultry, fish, legumes (beans, lentils), and low-fat dairy products. It suggests limiting the consumption of red meat and opting for healthier protein sources.

The DASH diet encourages the consumption of low-fat or fat-free dairy products like milk, yogurt, and cheese. These provide important nutrients like calcium and vitamin D while keeping saturated fat intake in check.

Moderate amounts of nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, can be included in the DASH diet as a source of healthy fats, fiber, and other beneficial nutrients.

The DASH diet emphasizes reducing the consumption of sodium to help manage blood pressure. It suggests avoiding processed foods high in sodium, using herbs and spices instead of salt for flavoring, and reading food labels to choose low-sodium options.

The DASH diet advises limiting the intake of added sugars, sugary beverages, and sweets, as they contribute to excess calories without providing significant nutritional value.

The Recommended physical activity each week is below:

• Complete 150 – 300 minutes of moderate-intensity physical activity each week or 75-150 of vigorous-intensity physical activity each week.
  • Moderate means you can talk but not sing.
  • Vigorous means you cannot sing or talk.
  • If you can sing, you are doing low-intensity exercise.

Below are easy ways to incorporate movement daily:

Incorporating 10-15 minutes of light to moderate movement, physical activity or walk daily will make a significant difference in your health if you are naturally or routinely sedentary.

For instance:

1. Instead of getting others to do things for you, decide to get do them yourself to get some movement in.
2. If you have staircases at home, try to go up to get things yourself, use more of the stairs than the elevator where and when you can.
3. Park farther away from the parking lot when going to the grocery store or anywhere so you can get some walking in.
4. When you notice you’ve been sitting for long periods of time, stand, and walk about where you can.

• For every hour of sitting, stand and move around for 1 minute to break the cycle of being sedentary for long periods of time.

THE BEST MOVEMENT, PHYSICAL ACTIVITY, OR EXERCISE YOU CAN EVER ENGAGE IN IS “ONE YOU WOULD ACTUALLY DO”

• Make movement and physical activity fun.
• If the physical activity you are engaging in is not fun for you, you would not look forward to it.
• If you don’t look forward to the physical activity set for yourself, the probability that you may give up on that activity down the line is very high.
• Little changes in your daily regimen make a huge difference long term.

Always remember, consistency in your healthy routines is one of the great keys to longevity.

Individual circumstances may vary, and it’s important to work closely with your health coach and healthcare provider to develop a personalized plan for preventing hypertension or high blood pressure. They can provide you with the most appropriate recommendations based on your medical history and current health status.

Remember, individual circumstances may vary, and it’s important to work closely with your healthcare provider to develop a personalized plan for preventing hypertension or high blood pressure. They can provide you with the most appropriate recommendations based on your medical history and current health status.