Saturday, January 28, 2023

The DASH Diet: A Way of Eating Designed to Prevent High Blood Pressure

DASH is the abbreviation for Dietary Approaches to Stop Hypertension, or what is similar, are they food methods to prevent high blood pressure. So diet dash There is a healthy eating plan designed and intended to help treat and prevent high blood pressure. But it can also help us shed some extra kilos.

What foods should I avoid if I am a person with high blood pressure?


What is DASH diet?

this was the diet pattern Created by the National Institutes of Health (NIH) in the late 1990s and first presented at the American Heart Association meeting in 1996 and then published in the New England Journal of Medicine in 1997.

It is based on reducing the sodium content of 2.3 grams in the normal dash and below 1.5 grams Low-Sodium In Dash.

These recommendations are based on studies such as the one that after many years of research found a link between diet and blood pressure.

NIH researchers then believed that it was possible to lower blood pressure with a few changes in diet, no need for medicine, In addition to reducing the amount of sodium, the goal is to increase the content of potassium, calcium, and magnesium as well as minerals that help improve high blood pressure.

That’s why the DASH diet emphasizes those foods rich in these nutrientsAs well as fiber which combined helps in lowering the blood pressure.

Beyond reducing sodium consumption and increasing certain nutrients, according to the Spanish Society of Endocrinology and Nutrition (SEEN), the general recommendations for this diet are:

  • Avoid consuming ultra-processed or pre-cooked products.
  • Use spices such as black pepper, paprika, saffron, vinegar, lemon, garlic or onion and aromatic herbs such as bay leaves, oregano or oregano.
  • Prefer canned fish to natural salads, but in small quantities.
  • avoid using meat or fish broth pastilles To cook
  • Avoid the consumption of carbonated and stimulating beverages.
  • take at least three fruits a day (better perfect) and of the three skimmed dairy products modern.
  • Prefer cooking techniques that do not contain excess fat, such as griddle, oven, broil, steam or microwave,
  • Avoid consumption of gram flour and fried things.
  • to take 1.5 to 2 liters of water modern.
  • Give priority to the consumption of fish and lean meat.
  • Limit your intake of red meat to at least once a week.
  • If bread is consumed, it should not exceed 30 grams and should be whole and without salt.

The diet specifies a number of servings from each of the recommended food groups. The exact number depends on each person’s calorie needs (based on factors such as age, gender or physical activity), with plans based on 1,600, 2,000 or 2,600 calories per day. Therefore, some degree of meal planning is required.

For example, in a guideline based on 2,000 calories per day, a diet would include:

  • fruits and vegetables: Four to five servings a day
  • Cereal: Six to eight servings a day
  • low-fat milk and milk substitutes: Two to three servings a day.
  • lean meat, chicken and fish: About 150 grams a day
  • Nuts, Seeds and Legumes: Four to five servings a week
  • oils and fats: Two to three servings a day.
  • sweets, desserts and added sugars: Less than five servings a week.
  • sodium: 2.3 grams per day.

What other benefits does the DASH diet have besides helping lower blood pressure?

The DASH diet has also been shown to have other health benefits:

  • helps in relieving arthritisThis type of diet lowers uric acid levels, which can be beneficial for people with gout.
  • Lowers the risk of type 2 diabetes: Just as is the case with the Mediterranean diet, the DASH diet will not only help reduce the risk of type 2 diabetes but also improve insulin resistance.
  • promotes weight lossAs we’ve already discussed, some people who follow the DASH diet can see how they lose weight due to calorie restriction along with a reduction in the amount of foods high in fat and sugar. Is.
  • Helps reduce the risk of certain types of cancer: Some studies have found an association between the DASH plan and a lower incidence of certain types of cancer, thanks to the fact that it is rich in fiber and nutrients, evidence, however, to confirm the exact mechanism. More studies are needed.

All these benefits are more pronounced if the diet is accompanied by a series of healthy habits such as not smoking, exercising daily or abstaining from alcohol. And always under the supervision of a nutritionist.

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Nation World News Desk
Nation World News Desk
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