DASH Diet Indian Guide/Hypertension Diet скачать в хорошем качестве

DASH Diet Indian Guide/Hypertension Diet

Actionable DASH Diet Plan for Hypertension Indian-Adapted The DASH Dietary Approaches to Stop Hypertension diet lowers BP by emphasizing potassium-rich foods, low sodium less than 2300 mg/day, ideally 1500 mg, whole grains, fruits/veggies, low-fat dairy, nuts while limiting sweets/red meats. ICMR-NIN 2024 aligns, recommending- less than 5g salt/day, 400g+ veggies, potassium via natural sources. Sodium Sources to Avoid or Limit High-sodium culprits: Table salt, processed/pickled foods (papad, achar), packaged snacks/chips, namkeens, sauces, canned items, bread/bakery check labels- less than140mg per serving. Action: No added salt post-cooking; flavor with lemon, garlic, herbs: curry leaves, jeera Potassium-Rich Foods :Target 4700 mg/day Boost potassium to counter sodium: Veggies :potato 925 mg or medium, spinach 840 mg or cup cooked, beetroot, fruits: banana 422 mg, orange 250 mg, guava 417 mg, pulses: rajma 405 mg/cup, curd/yogurt