DASH DIET (Dietary Approaches to Stop Hypertension)

Dietary Approaches to Stop Hypertension or DASH is a diet that is suggested for those who want to lower their risk of heart disease and prevent or treat hypertension, often known as high blood pressure.

The diet was developed as a result of researchers discovering that those who ate a plant-based diet, such as vegans and vegetarians, had much lower rates of high blood pressure. Because of this, the DASH diet prioritizes fruits and vegetables while also including certain lean protein sources, such as chicken, fish, and legumes. Red meat, salt, added sugars, and fat are all restricted in the diet.

The fact that this diet limits salt consumption, according to scientists, is one of the key reasons people with high blood pressure can benefit from it.

The standard DASH diet regimen recommends consuming no more than 1 teaspoon of sodium daily, which is in accordance with the majority of national recommendations.

POTENTIAL BENEFITS OF DASH DIET

In addition to lowering blood pressure, the DASH diet may also lead to weight loss and a lower chance of developing cancer.

LOWERS BLOOD PRESSURE

Blood pressure is high at 140/90. The DASH diet can lower blood pressure for both healthy and hypertensive individuals. The greatest decrease in blood pressure is achieved through sodium restriction. Those who consume low salt see the biggest reduction in blood pressure. However, reducing blood pressure does not guarantee a decrease in heart disease risk. 

COULD PROMOTE WEIGHT LOSS

It’s likely that you have been told to reduce weight if you already have high blood pressure. This is because your blood pressure is more likely to be greater the more weight you have. People may discover that they automatically cut back on their calorie consumption and lose weight when following the DASH diet since it excludes so many high-fat, sugary meals.

DOES IT AFFECT EVERYONE?

If your salt consumption is high, cutting back on it can have significant positive effects on your health. People who are salt sensitive or who already have high blood pressure may be the only ones who can benefit from the comprehensive salt reduction that is recommended on the DASH diet.

HOW TO INCREASE THE DASH EFFECT IN YOUR DIET 

The DASH diet has no predefined foods, therefore you can modify your existing diet to suit its recommendations by doing the following:

• Eat more fruits and veggies.
• Substitute whole grains for processed ones.
• Dairy products with little or no fat should be chose.
• Pick lean protein sources, such as beans, fish, and fowl.
• Use vegetable oils for cooking.
• Limit your consumption of sweets and beverages with a lot of added sugar.

Reduce the amount of high-saturated-fat foods you consume, such as fatty meats, full-fat dairy products, and oils like coconut and palm oil.

This diet advises you to limit your intake of high-calorie beverages to limited amounts of fresh fruit juice, water, tea, and coffee.

THE CONCLUSION

DASH can effectively lower blood pressure. Although reducing daily salt intake to less than 3/4 teaspoons may lower blood pressure, it doesn’t necessarily lower heart disease risk. The DASH diet is similar to a standard low-fat diet, which is not proven to decrease heart disease mortality in large trials. Healthy individuals may not need to follow the DASH diet. It is, however, a great option for those with high blood pressure or sensitivity to salt. 

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