Reducing Blood Pressure Through Omni Heart: A Variation of DASH Diet

Maintaining good health is one of the core criteria for a good quality of life. Unfortunately, in this modern society, convenient access to all basic necessities, unhealthy life style, and overly intake of processed food leads to all sort of health risks. More so for those who are genetically susceptible to these risks. In Chinese, these health risks are known as "三高症", literally translated to "three high diseases" which includes "高血压" (high blood pressure), "高血糖" (high blood sugar), and "高脂血" (high blood cholesterol).

The typical answer to prevent this is, just lose weight. Yes, this is possible if you're young, having good genetic (be grateful to your parents), and have an active life style which allows anyone to pamper themselves with those processed food which are high in sugar, sodium (use interchangeable with salt but there are other food sources that produce this as well), and fat. What if you're not belongs to the former group of people that is impossible to achieve weight loss? Nothing but eating a healthy diet.

What is the most effective diet for reducing blood pressure then? The Omni Heart diet, which is a variation of DASH (Dietary Approaches to Stop Hypertension) diet. The core principle of DASH diet is to consume high nutrients foods mostly consists of vegetables, fruits, nuts, and low-fat dairy with small amounts of saturated fat, trans fat, and cholesterol. The OmniHeart diet recommends on taking more proteins instead of carbohydrates to reduce blood pressure even further. A comparison of three different diets have shown that OmniHeart is the most effective approach. The screenshot (Source: Harvard Health Publishing) below shows the DASH as well as the variation of Omni Heart diet plan for a daily 2000 calories intake.

As for any behaviour changes, following OMNI Heart or DASH diet turns out to be quite a challenges, especially you're from other parts of the non-western world. What is the equivalent menu items for those living in Asia? The menu was catered for those living in the western world. Certain food sources like berries, yogurt, nuts, and others are quite expensive. Furthermore, those who are lactose intolerance have to find other replacements. For any diets, planning ahead is essential and home cooking is not possible for those who have a daily busy schedule.

The recommended approach is to take the first step and follow this guide. Make adjustment along the way and replace with local ingredient if possible.

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