Beetroot juice is an excellent pre-exercise snack because it is high in essential vitamins and minerals, which provide an energy boost and improve physical performance. Beetroots are high in nitrates, which are converted into nitric oxide in the body and help increase blood flow, resulting in better oxygen delivery to the muscles and less fatigue. Beetroots are also high in antioxidants and anti-inflammatory compounds, which help to reduce muscle damage and promote recovery.
You’ll be able to perform better and reap the benefits of beetroot juice if you drink it before exercise. So, the next time you hit the gym or go for a run, try this tasty and nutritious pre-workout drink!
Scale
Ingredients
1 medium-sized Beetroot
1 medium-sized Apple
1/2 medium-sized Carrot
1/2 inch Ginger
1/2 Lemon
1/2 cup of water
Instructions
Wash and peel the beetroot, apple, carrot, and ginger.
Cut them into small pieces and add them to a blender.
Squeeze the lemon and add the juice to the blender.
Add 1/2 cup of water to the blender.
Blend all the ingredients until smooth.
Ideally, drink the juice unstrained. However, initially, to get started, you can strain the juice through a fine mesh strainer to remove any pulp.
Serve immediately or store in a glass bottle in the refrigerator for up to 2 days.
Notes
Other ingredients such as Spinach leaves, Black Pepper, Turmeric etc can be added to boost the benefits.
Water is essential for life, and the manner in which we store and drink it can have a significant impact on our health. In recent years, drinking water from copper vessels has gained popularity due to its numerous health benefits. Copper is a vital mineral for the human body and has been used for centuries in various cultures for its healing properties. In this blog, we will explore the benefits of drinking water from copper vessels and the precautions one should take.
Benefits of Drinking Water from Copper Vessels:
Anti-inflammatory Properties: Copper has anti-inflammatory properties that help to reduce inflammation in the body, making it ideal for those suffering from conditions like arthritis or joint pain.
Improves Digestion: Copper can help improve digestion and the absorption of nutrients in the body. It has been shown to stimulate the production of digestive enzymes, which can help break down food more effectively.
Boosts Immune System: Copper has antimicrobial properties that can help boost the immune system and protect against infections and diseases.
Regulates Thyroid Function: Copper plays a role in the regulation of thyroid function and is essential for the production of thyroxin, a hormone produced by the thyroid gland.
Aids in Weight Loss: Drinking water from copper vessels can help in weight loss by increasing metabolism and reducing water retention in the body.
Precautions:
While drinking water from copper vessels has numerous benefits, it is important to take certain precautions to avoid any adverse effects.
Purity of copper: Ensure that the copper vessel is pure and free of any harmful chemicals or contaminants.
Do not store acidic liquids in copper vessels: Such as lemon juice or vinegar in copper vessels as it can cause the release of copper ions into the fluid. This can be toxic if consumed in large quantities.
Always clean the copper vesselsproperly: Als0, do not use harsh chemicals or abrasive cleaners as they can damage the surface of the vessel and release copper ions into the water.
Pregnant women and childrenshould consult a doctor: They should consult a doctor before drinking water from copper vessels as excessive copper intake can have adverse effects on their health.
In conclusion, drinking water from copper vessels can offer numerous health benefits and is a simple and affordable way to improve one’s health. However, it is essential to take the necessary precautions to ensure that the water remains safe for consumption.
Magnesium (Mg) is a major mineral. It needs in higher amounts unlike the trace minerals, like zinc or iron. The amount of magnesium required daily depends on a person’s age and gender. It is an important part of the more than 300 enzymes found in your body. These enzymes helps to regulate many bodily functions, including the production of energy, body protein, and muscle contractions in the process. Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production and also plays a role in maintaining healthy bones and a healthy heart.
Recommended Dietary Allowances of Magnesium
The recommended daily intake by the Indian Council for Medical Research is 340 mg of magnesium for men and 310 mg for women. Females who are 19 years and older (and not pregnant) need 310 to 320 milligrams (mg) daily; whereas males of the same age should strive for 400 to 420 mg per day. The intake of magnesium in the human body happens only through food. The adult human body contains about 20-25 grams of magnesium and 60-70% of it is present in the bones; the rest resides in soft tissue like muscle. The human skeleton acts as a magnesium reservoir, buffering magnesium concentration in the blood. As we age, the mg reservoir in bones is reduced to nearly one-half throughout a lifetime.
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A magnesium deficiency can lead to muscle spasms, increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium can cause diarrhea as the body attempts to excrete the excess.
Low mg levels usually don’t cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Too much magnesium from foods isn’t a concern for healthy adults. However, the same can’t be said for supplements. High doses of mg from supplements or medications can cause nausea, abdominal cramping, and diarrhea.
Photo by CreVis2
In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines. Check with your doctor or pharmacist if you’re considering magnesium supplements, especially if you routinely use magnesium-containing antacids or laxatives.
Study regarding Magnesium
Magnesium-rich foods support a healthy immune system and improve bone health, but they may also play a role in preventing certain cancers. in 2017, according to a study published in the established in the European Review for Medical and Pharmacological Sciences. Mg in food helps to improve heart health, prevents stroke, and even potentially reduces your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.
In 2017, a study published in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods).
Symptoms and Causes
Muscle cramps, fatigue, arrhythmia, dizziness, nausea, numbness, insomnia, brain fog, and anxiety are just a few of the symptoms that magnesium. Eating the wrong foods, excessive alcohol consumption, some prescription medications, high-sugar diets, over-use of acid inhibitors, and leaky gut syndrome are caused by Magnesium Deficiency. Insufficient mg in the body and thus it is important to include magnesium rich food sin your diet.
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Sources of Magnesium
Food
It’s best to get nutrients, like magnesium, from food sources whenever possible, since they provide other health benefits, too. Many of the foods that are good sources of magnesium. Foods rich in magnesium include green leafy vegetables, whole grains, beans, and nuts. Milk and yogurt also provide magnesium, as do fortified foods, such as some breakfast cereals.
A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian eats plant-based but on the other hand, a vegan diet excludes all meat, dairy, and animal products.
Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods are good sources. One ounce of almonds contains 20% of the daily mg an adult needs. Even water (tap, mineral, or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium.
In general, foods containing dietary fiber provide mg. Some of the breakfast cereals and other fortified foods also contains magnesium. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of mg in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L). Approximately human body absorbs 30% to 40% of the dietary magnesium that we consume.
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Dietary supplements
Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.
Absorption of magnesium from different kinds of magnesium supplements varies. Human gut absorbs a soluble form of Magnesium. Magnesium that gets dissolve in liquid easily. Some of these forms includes aspartate, citrate, lactate and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. One of the study shows, a very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body.
Medicines
Magnesium is a primary ingredient in some laxatives. Magnesium involves in some remedies for heartburn and upset stomachs due to acid indigestion. Extra-strength Rolaids, for example, provides 55 mg of elemental magnesium (as magnesium hydroxide) per tablet.
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Magnesium Deficiency
Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit the urinary excretion of this mineral. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.
Groups at Risk of Magnesium Inadequacy
Magnesium inadequacy can occur when intakes fall below the RDA. When the intake is above the amount required, it helps to prevent over deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.
People with gastrointestinal diseases
Chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.
People with type 2 diabetes
Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.
People with alcohol dependence
Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.
Older adults
Older adults have lower dietary intakes of magnesium than younger adults. Magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.
Magnesium and Diseases
Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time. Magnesium may involve in: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.
Hypertension and cardiovascular disease
Hypertension is a major risk factor for heart disease and stroke. A diet containing more magnesium because of added fruits and vegetables, more low-fat or non-fat dairy products, and less fat overall was shown to lower systolic and diastolic blood pressure by an average of 5.5 and 3.0 mmHg, respectively. However, this Dietary Approaches to Stop Hypertension (DASH) diet also increases intakes of other nutrients, such as potassium and calcium, that are associated with reductions in blood pressure, so any independent contribution of magnesium cannot be determined. Higher magnesium intake might reduce the risk of stroke. 100 mg/day of magnesium in the diet is associated with an 8% decreased risk of total stroke, especially ischemic rather than hemorrhagic stroke.
Type 2 diabetes
Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a consequence of insulin resistance. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action.
The American Diabetes Association states that there is insufficient evidence to support the routine use of magnesium to improve glycemic control in people with diabetes.
Frequently Asked Questions
Can too much or too little magnesium be harmful?
The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.
How Can I Raise My Magnesium Quickly Through Diet?
Magnesium supplements are available over the counter at most supermarkets and pharmacies. But, registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a mg deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat. Mg deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.
If you want to digest and detox, look no further than this Ayurvedic concoction of CCF tea. It is a classic combination of 3 culinary spices (Cumin, Coriander and Fennel seeds) which aids in the absorption and assimilation of nutrients and provides detoxifying effects.
Let’s look at the individual benefits of each of these seeds to understand the magic of this tea further
Cumin seeds
Stimulates Metabolism
Relives congestion
Soothes inflamed Mucous membranes
Reduces flatulence
Improves elimination of toxins
Coriander seeds
Improves digestion and relieves gas
Calms muscle spasms
Helps with Urinary or digestive tract issues
Fennel seeds
Prevents cramping
Promotes breast milk production, Mental alertness and fat burning
Alleviates gas and indigestion
Scale
Ingredients
½ teaspoon cumin seeds
½ teaspoon coriander seeds
½ teaspoon fennel seeds
4–5 cups water
Instructions
Boil water in a stainless steel vessel
Add the seeds.
Allow the tea to boil for 5 to 10 minutes, depending on the preferred strength.
Strain out the seeds, place them in an insulated thermos, and sip them throughout the day.
Make sure to consume warm and prepare it fresh on a daily basis.
Keywords: Detox, Digestion and gut health, weight loss, anti-inflammatory
Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.
It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.
Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.
Ingredients
Jowar grits : 30g
Moong dhal : 10g
Onion : 10g
Beans : 10g
Peas : 3g
Tomato : 5g
Palak : 5g
Broccoli : 5g
Capsicum : 5g
Curry leaves : 3
Green chilli : 2g
Mustard seeds : 1g
Cumin seeds : 1g
Ghee : 5 ml
Instructions
Roast the Jowar grits for 3-5min in medium flame and keep aside.
Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.
Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.
Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.
And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with the moong dhal
Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.
Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.
Bullet Coffee, more popularly known as “Bulletproof coffee” is the original Keto coffee. It is the brainchild of American entrepreneur and Bio hacker, Dave Asprey. He founded the Bulletproof supplement brand in 2013. However, the concept of preparing Coffee with Butter has long been practised in the Himalayan and Indian cultures. In fact, the Idea was adopted and refined from a popular local drink of Tibet, called the Yak-Butter tea, a concoction which was served to Asprey back when he visited Tibet on a wellness trek.
Photo of Yak butter tea by tibbettravel.org
So, why is everyone suddenly bewitched by this age old drink? Let’s find out..
Bulletproof Coffee is made by adding MCT (medium chain triglycerides) oil which is extracted from Coconuts, and grass-fed unsalted Butter or Ghee to a hot brew of your favorite Coffee. This high calorie concoction is consumed to achieve Ketogenesis (process of burning fats in the absence of carbohydrates). The proponents of this drink often consume it in lieu of breakfast since this combination claims to not only promote weight loss, but to also keep you satiated, boost energy, and provide mental clarity amongst other health benefits.
Though, it may be fine to episodically add this to your diet, but to suggest it be a frequent addition, there is subsequent lack of research and evidence. Most experts believe that drinking 100% dietary fat can cause you more harm than good. As Bulletproof coffee is heavy on oil and butter, it increases your intake of saturated fats which inturn raises your body’s cholesterol levels. This increases the risk of developing Cardiovascular diseases.
Also, while Bulletproof coffee may make you feel full, you’re not getting an array of nutrients that you’d otherwise be acquiring from a balanced breakfast meal.
Final Takeaway
It may be fine to infrequently incorporate Bulletproof coffee into your diet. Having said that, you need to also consider what you’re additionally consuming the entire day since adding this blend in your diet will overall increase your total calories and intake of saturated fats.
For now, until further research and subsequent data, you may want to consider swapping this blend with a high fibre, protein packed meal that can help you lose weight steadily and for the long haul.
Simmer the coffee in water for 6 minutes. Drain and keep it aside.
Add all ingredients (Simmered coffee, oil and Butter/ghee) in a blender and blend on high for 30 seconds to 1 minute, till it resembles a frothy latte.
Pour into a mug and consume hot.
Notes
Start with just 1 tsp each of butter and Oil. Once you’re comfortable with the taste and flavour, slowly increase it to 1 tbsp. (Accordingly, there will be a change in calories)
Nutrition
Serving Size:1
Calories:80
Fat:8.3
Protein:0
Keywords: Bulletproof coffee, Bullet coffee, Keto coffee, Dave Asprey, Weight loss, Weight gain, Fad diet, Nutrition, Health and wellness
When you are diagnosed with either Type I, Type II or Pre-Diabetes, It is important to focus on the amount and type of food that you consume throughout the day. Certain foods can cause spikes whereas some foods can actually lower or help control blood sugar levels. Thanks to years of scientific findings, we now know what foods are beneficial!
According to the American Diabetes Association (ADA), people with elevated blood sugar levels need to not only monitor the total amount and quality of Carbohydrates in their diet, but also need to include adequate fruits and vegetables, eat lean protein, consume low GI foods, choose foods with less added sugar and avoid trans fat.
Let’s now discuss some of the best foods that can be consumed as a part of a healthy and varied Diabetic friendly diet.
Bitter Melon (Bitter Gourd)
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According to a study published in the Journal of Ethnopharmacology, consumption of Bitter Melon by Type II Diabetes participants reduced their Fructosamine levels to some degree and thereby had a “Modest Hypoglycaemic effect”. It not only has anti-Diabetic and antioxidant properties, but is also a good source of Carbohydrates, Calcium, Potassium, Vitamin A, Vitamin C and Zinc!
How to consume: Can be consumed in the form of soups, stews, incorporated into stir fried dishes, curries etc.
Okra (Ladies Finger)
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As a rich source of blood sugar lowering compounds such as polysaccharides and flavonoid antioxidants, Okra has long been used as a natural home remedy for regulating blood sugar levels. It is also a great source of Fiber, Vitamin A, Vitamin C and Zinc which makes this fruit that is commonly consumed as a vegetable, a great addition to your Diabetic friendly pantry.
How to consume : Can be consumed raw, pickled, roasted, sauteed or steamed.
“Okra water” (cutting up pieces of Okra, soaking it in water overnight, and drinking the water in the morning) is also a great way of including this fruit in your diet.
Cinnamon
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Cinnamon is an aromatic spice which has been used for the past several centuries as a component of traditional medicine and in food preservation. Cinnamon may help lower blood sugar levels by imitating the effects of Insulin and facilitating Glucose transport into the cells. One of the studies conducted suggests that consumption of Cinnamon improved Insulin sensitivity immediately, with the effect lasting almost 12 hours!
It’s a rich source of antioxidants that help in reducing oxidative stress, a type of damage to body cells which is caused by free radicals, and oxidative stress has been one of the reasons implicated for the development of nearly every chronic disease, including Pre- and Type II Diabetes.
How to consume : It can be consumed in the form of Cinnamon milk, Cinnamon tea (Dash of cinnamon added to any of the preparations) and also be sprinkled on top of oatmeals, smoothies and curries.
Fenugreek seeds
Photo by Ezergil from istockphoto.com
Fenugreek plant has uses both in culinary and medicinal practices. The Fenugreek leaves are sold both as vegetables and the seeds are used either in whole or in powdered form as spices.
The seeds are helpful in regulating elevated blood sugar levels as they are a rich source of soluble fiber which helps improve the body’s digestion of Carbohydrates and Sugar. They also help lower total Cholesterol, “LDL” Cholesterol and Triglycerides.
How to consume : Fenugreek seeds are often used in spice blends and generally incorporated in curries, pickles and other dips. They can also however be consumed in the form of Fenugreek tea (½ to 1 tsp), or sprinkled on top of soups, yoghurt etc.
Amla (Indian Gooseberry)
Photo by Arjun Kartha from FreeImages
Indian Gooseberry (Amla) is widely used as a powerful medicinal ingredient in Ayurvedic preparations. It is used to treat several chronic conditions including Diabetes Mellitus. According to several research studies, Amla posesses anti-diabetic effects which has resulted in reduction of both fasting and postprandial blood sugar levels.
It also contains Chromium which helps regulate Carbohydrate metabolism and helps improve Insulin sensitivity.
How to consume : You can simply consume fresh Amlas or in the form of Amla juice. Dry Amla powder is also readily available in the market and can be consumed with water or sprinkled on different preparations.
Disclaimer : All the above mentioned foods should be consumed as part of a complementary dietary treatment for Diabetes and elevated blood sugar levels and not as stand alone remedies. This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a Dietitian or a doctor for more information.
Hypertension or high blood pressure has been on the rise in the US for the past 50 years. DASH stands for Dietary Approaches to Stop Hypertension. First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) for reducing blood pressure. Various organizations have ranked it as one of the “Best Overall Diets.” The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.
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MANAGEMENT OF HYPERTENSION :
Initial management of hypertension uses a two-pronged approach, with emphasis on Pharmacotherapy and Non-pharmacotherapy. Non – pharmacological therapy (Lifestyle modifications) has an important role in both non-hypertensive & hypertensive individuals. Lifestyle modifications have the potential to prevent hypertension as well as to reduce BP and lower the risk of BP-related complications.
The following non-pharmacotherapeutic interventions:
NUTRITION :
The following Dietary changes are of paramount importance: Reduction of salt intake to an average of not more than 5 g per day (WHO, 2012), moderate fat intake, following the DASH diet plan (Dietary approaches to stop hypertension), the avoidance of a high alcohol intake, and restriction of energy intake appropriate to body needs.
What is the DASH Diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. It is effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease.
This diet plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It also recommends limiting sugary beverages, sweets, sodium, and red meats. The DASH diet is rich in magnesium, potassium, and calcium, which are protective against high blood pressure. DASH diet is rich in fruits, vegetables, and fat-free or low-fat dairy foods, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium, sweets, added sugars, and sugar-containing beverages, fats, and red meats. This diet helps to lower blood pressure and also has suitable effects on blood lipids.
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Origin of DASH Diet
The DASH diet originated out of clinical studies by the National Institute of Health. These studies were designed to test which diets are best suited to reducing hypertension. The National Institute of Health examined three different diets in the clinical studies and then examined their results. The DASH diet is not necessarily a “diet” rather it is a way of eating that will promote long-term health. The USDA (U.S. Department of Agriculture) recommends the DASH diet as “an ideal eating plan for all Americans.”
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The characteristics of the DASH diet:
Lower sodium intake
The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day.
Increased vitamins and minerals
All your essential vitamins and minerals are provided on the DASH diet by the many fruits, vegetables, whole grains, and other whole foods that you are encouraged to eat on the diet. The diet also includes an ample supply of minerals like magnesium and potassium that help to lower or improve your blood pressure.
Increased good fats
Consuming a lot of good fats and minimizing bad fats is highly encouraged on the DASH diet. Saturated and Trans fats should be replaced with lean meats, omega-3’s from fish and seafood, low-fat dairy, nuts, and seeds. Good fats help to optimize our overall health by lowering bad cholesterol and increasing good cholesterol.
Increased fiber consumption
The DASH diet recommends increasing your fiber consumption by eating several servings of fruits, vegetables, and grains every day. This keeps you feeling full and helps to reduce blood pressure. High fiber consumption also helps to maintain good blood sugar levels and it also encourages weight loss.
Reduction of alcohol and caffeine
The DASH diet suggests limiting your intake of alcohol, soda, tea, and coffee because they offer no nutritional value, typically contain a lot of sugar and they can elevate blood pressure. This is an important lifestyle modification for reducing blood pressure. Alcohol raises blood pressure and also can harm vital organs like the liver, brain, and heart. For persons who consume alcohol, the recommendations are, that men should have no more than two alcoholic drinks per day and women no more than one drink per day as supported by the AHA 2006 scientific statement of hypertension management.
Customized sodium and caloric intake
In the same way that you can choose a 2300 mg/day or 1500 mg/day sodium intake DASH diet, you can also choose the most suitable caloric intake level for you
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Benefits of the DASH Diet
The DASH eating plan is effective for the prevention and management of hypertension. Hypertension is a clinical term for high blood pressure. Approximately 1 in 3 American adults have hypertension. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness.
Hypertension, a chronic disease, is treated with prescription medications. However, diet and lifestyle changes can significantly reduce blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. The DASH eating plan, in combination with a sodium-restricted diet (1500mg/day), can produce even greater results in lowering blood pressure.
The DASH diet is supportive of digestive health and decreases the risk of the development of colorectal cancer. This may be due to an increased level of fiber or higher consumption of dairy.
The DASH eating pattern support kidney health. Studies have shown that a DASH diet decreases the risk for urinary albumin excretion and protects against rapid decreases in glomerular filtration, both of which are indicators of decreasing kidney function. It is also protective against the development of kidney stones.
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Researches on DASH DIET
Over the years several studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure, and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help to prevent the development of high blood pressure.
The DASH diet research findings, which tells about high blood pressure, and how to follow the DASH diet and reduce the number of sodium consumptions. The menus and recipes are for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood. Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.
NUTRITIONAL RECOMMENDATION FOR DASH DIET
Dietary Approaches to Stop Hypertension (DASH) is an eating plan that originally lowers blood pressure but also is “heart-healthy” and lowers the risk of heart attack and stroke. This eating plan is for 1,800 calories per day. The DASH plan is high in fruits and vegetables, whole grains, low-fat dairy, and protein that are low in saturated fat and cholesterol. The plan also focuses on lowering salt intake to less than 2,300 milligrams (mg) per day. Even lower salt intake (1,500 mg per day) can lower blood pressure even more. Eating nutritious foods will help to control blood pressure. The DASH diet emphasizes fruits and vegetables, low-fat milk products, and whole grains. It is a Mediterranean diet full of nutrients that are good for your heart and good for your health.
DASH Diet means eating a variety of foods and food groups that research has shown can be beneficial to heart health while avoiding others, that are harmful.
Key components include the following:
Fruits and vegetables
Whole grains
Nuts, seeds, and legumes
Lean protein—fish and poultry are emphasized, while red and processed meat consumption is limited
Low-fat or fat-free dairy
Avoidance of sugar-sweetened beverages
Low sodium—when kept under 2,300 mg daily the diet is even more helpful with blood pressure, which can drop even lower with less than 1,500 mg daily sodium intake
Higher levels of dietary nutrients like potassium, magnesium, calcium, and fiber
Lower levels of saturated fats, trans fats, and cholesterol
Increased the fiber intake slowly, so that people can avoid becoming gassy or bloated.
Keep food allergies and intolerances (e.g., lactose intolerance) in mind as you tailor this diet to individual needs.
For example, most DASH diet guides don’t cover avocados. Some foods are may not be the best choice for their category. For example, pretzels are grains but don’t have a lot of fiber or nutrients.
DOES THE DASH DIET WORK?
The DASH diet has shown several benefits. It lowers blood pressure (systolic and diastolic) for people with hypertension, and also for people who have blood pressures in the normal range, whether or not they lower their sodium intake. Reductions in pressures occur within one week and keep dropping if sodium restriction is ongoing.
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The DASH diet reduces the risk of sudden cardiac death on the order of approximately a 13% decrease in 10-year Framingham CVD risk. It is helpful with weight loss, it lowers hsCRP levels relative to usual diets (comparably to other healthy diets), and it also offers therapeutic benefit for a wide range of other clinical conditions, including the following:
Abnormal lipids
Cerebrovascular disease
Heart failure
Colon and rectal cancer chemoprevention
Insulin resistance and diabetes
Urolithiasis (kidney stones)
Gout
Kidney disease
OTHER LIFESTYLE CHANGES
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WEIGHT REDUCTION:
The prevention and correction of overweight/obesity is a prudent way of reducing the risk of hypertension and indirectly coronary heart disease. The greater the weight loss, the greater the reduction in blood pressure. Meal patterns that rely heavily on processed foods containing more fats, sugar, and sodium, lead to steady weight gain and high BP.
QUIT SMOKING :
Smoking is a major risk factor leading to HTN and heart disease. Nicotine and Carbon monoxide present in smoke damages heart & blood vessels. Smoking also increases blood viscosity, clot formation and speeds up the process of hardening of the arteries. In patients with coronary heart disease, smoking cessation is associated with a 36% reduction in the risk of all-cause mortality.
PHYSICAL ACTIVITY :
The role of physical activity in the treatment of hypertension is well known. Regular physical activity enhances the sense of well-being, improves functional health status, & reduces the risk of cardiovascular disease and mortality.
EXERCISE:
Researches showed that exercise incorporated lifestyle intervention can result in significantly better BP control among patients taking Pharmacotherapy for Hypertension. 30-45 minutes of moderate level activity on most days of the week can lose/maintain weight & helps to lower Blood pressure.
YOGA/ MEDITATION :
Yoga is a beneficial multifunctional therapeutic modality in the treatment of a variety of psychological and medical conditions such as depression, anxiety, post-traumatic stress disorder, hypertension, cardiovascular diseases, and COPD. Meditation helps to calm the body and soul and relaxation techniques such as massaging relieve stress. It might be that a reduction in stress and stimulation of the body might impart physiological benefits, says the American Heart Association.
CONCLUSION :
In conclusion, Hypertension is a major risk factor and a powerful predictor of cardiovascular morbidity and mortality. The main thrust of primary prevention of hypertension includes a sustained effort on lifestyle modifications. Established nutrition recommendations are proven to help reduce blood pressure in general populations. Thus, decrease the load of chronic diseases such as cardiovascular, cerebrovascular, and renal which are associated with hypertension. It encourages you to take a diet rich in potassium, calcium, and magnesium and reduce your intake of sodium in your diet.
DASH diet is rich in vegetables, whole grains, fruits, fish, meat, poultry, nuts, beans, and low-fat dairy products. The diet helps you to reduce your systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a lot of difference in reducing morbidity and mortality in hypertensive patients. DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes as it has a high quotient of antioxidant-rich food.
These luscious Lotus sets are a great source of dietary fibre, phytonutrients and other source of vitamins and minerals. It helps reduce stress, water retention and is great for skin, hair and those who have hypertension. They can be boiled, air fried, added into salads or even eaten raw. Try out this lotus stem curry and surprise your friends and family with this delicious treat.
Scale
Ingredients
1 medium size Lotus Stem – cut into small rounds
1 Green Chilly, finely chopped
½ Tsp Cumin
Masalas:
Salt, to taste
1/4 TspTurmeric
½ Tsp Red Chili powder.
1 tspDhania Powder.
¼ tsp garam masala
Instructions
Thoroughly clean the Lotus Stems by scrubbing off all visible traces of mud off them. Run water through the holes till they are clean.
Peel, wash once again and cut into medium sized rounds.
In a pressure cooker add the chopped Lotus stem with enough water to cover them, add salt and pressure cook till half cooked (2-3 whistles should be good) When done, keep aside, with the water.
Heat a heavy bottomed Kadhai and add Oil to it.
When the Oil heats up add the Jeera and wait for it to pop.
Add the chopped Green Chilies and sauté till they don’t seem raw anymore.
Fry well, till the masalas are cooked and Oil starts leaving the mixture.
Add this cooked mix to the semi cooked Lotus Stem in the cooker. Add water if required.
Hara bhara kebabs are vegetarian kebabs made using fresh ingredients. It is a quick energy boosting snack which can can also serve as a starter, or side dish or even part of a light dinner option.
Scale
Ingredients
¼ bunch spinach leaves
1/2 tsp oil
1–2 green chili, finely chopped
¼ capsicum, finely chopped
¼ cup beans, chopped
1 tbsp. peas, fresh / frozen
½ potato, boiled and grated
1 tbsp. paneer / cottage cheese, crumbled
1 tbsp coriander leaves, finely chopped
¼ tbsp corn flour
½ tbsp breadcrumbs
½ tsp red chili powder
½ tsp coriander powder
¼ tsp amchur
¼ tsp garam masala powder
salt to taste
½ cup breadcrumbs, to coat
2 cashews, halved
oil for greasing
Instructions
Firstly, in a large kadhai heat oil and add green chili, also add capsicum and sauté till the moisture disappears. Further add beans and peas. sauté well.
Transfer to the blender and allow to cool completely. Blend to coarse paste along with blanched spinach. Transfer the blended paste into a large mixing bowl.
Also add grated potato, paneer and coriander leaves. Further add corn flour and breadcrumbs. Add in the spices and salt. Mix well.
Grease hands with oil and make a small patty. Cover the patties with bread crumbs and garnish with cashew.
Now AIR FRY the prepared patties (stirring occasionally).
Finally, serve hara bara kabab with coriander chutney.
Nutrition
Serving Size:2
Calories:130 – 140 KCAL
Fat:10 – 12 GM
Carbohydrates:15 – 20 GM
Protein:6 – 8 GM
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