The Dash Diet
The Dash diet has been proven to lower hypertension reading. Let’s further reading!
It’s been said before, and it will be said again, you are what you eat. This is especially true when it comes to hypertension, as an unhealthy diet diet is a notable risk factor for developing the desease.
After hypertension has been diagnosed, your doctor will likely advise you to re-evaluate your heating habits. This is where the Dietary Approaches To Stop Hypertension (DASH) diet comes in handy.
Doing the DASH
DASH is a flexible and balanced healthy eating plan that has been shown to lower hypertension. Its key components are
- Low in saturated fat, cholesterol and total fat.
- Rich in whole grains, fish,poultry,beans,seeds and nuts.
- Emphasis on fruits,vegetables, and fat free or low-fat dairy products.
- Restricted amounts of sugar and sweets, as well as red meat.
The salt factor
The DASH diet plan is also low in sodium(salt). According to research, a diet containing 2.3 g of sodium per day helps lower hypertension . Better if consuming only 1.5 g per day even furthers your hypertension or blood pressure.
Knowing that you have to cut back on salt, you might be tempted to go for salt substitutes or reduced -salt products. But the danger is that these products are likely to contain potassium chloride-a chemical that can be harmful for to patients with medical conditions like kidney desease or diabetes. Instead, you can turn to herbs to help flavor food in place of salt.
Daily nutrient goals used in the DASH studies(for a 2000-kcal eating plan)
Total fat 27% of calories
Saturated fat 6% of calories
Protein 18% of calories
Carbohydrate 55% of calories
Cholesterol 150 mg
Sodium 2,300 mg
Potassium 4,700 mg
Calcium 1,250 mg
Magnesium 500 mg
Behind the DASH
The DASH eating plan was designed and evaluated by the American National Heart,Lung and Blood institute in two key studies.
In the first study, adults of varying blood pressure levels were assigned one of three diets: the regular American diet; the regular American diet plus more fruits and vegetables; and the DASH diets. All three plans had the same amount of sodium.
The results showed that participants who adhered to the fruits and vegetable-rich diet and the DASH plan had lower hypertension, with the DASH group exhibiting even better results. Additionally, the reductions could be observed in as little as two weeks of starting the plan.
The second study examined the impact of restricted sodium consumption in the DASH plan compared to the typical American diet . Results showed that cutting back n salt helped to significantly lower your hypertension.