If you’ve been researching different diets lately, you may have come across the DASH diet and wondered what it entails. First introduced in 1997 DASH dietstands for ‘dietary approaches to stop hypertension’ (also known as high blood pressure).
High blood pressure affects nearly half of all people and is defined as systolic blood pressure greater than 130 mmHg or diastolic blood pressure greater than 80 mmHg. Left untreated, high blood pressure can damage various organs in the body and cause a heart attack or stroke.
The good news is that there are several ways to lower high blood pressure. While investing in one of the best water bottles and increasing your fluid intake can certainly help, DASH dietoffers a great nutrition-based way to help lower high blood pressure without having to make dramatic changes to the food you consume.
Focusing on reducing the amount of sodium consumed by encouraging people to eat whole foods, the DASH diet helps people reduce their consumption of red meat and processed foods (which tend to be high in sodium) and increase their fiber- and mineral-rich intake. foods such as fruit and vegetables. Alright DASH diet Is it suitable for everyone? How does it work? And are there any side effects of following it? Keep reading to find out.
What is the DASH Diet?
The DASH diet focuses on reducing consumption of red meat and heavily processed foods high in salt and sugar, and increasing the amount of potassium, magnesium, and calcium. Potassium, magnesium and calcium are important minerals in regulating blood pressure as they play a role in the relaxation and narrowing of blood vessels. In addition, potassium has a cleansing effect on sodium in the body, so the more potassium you eat, the more sodium you lose through urine.
One review found that lowering sodium may be beneficial for those with pre- and stage 1 hypertension (high blood pressure). The study showed that the DASH diet can be used as an intervention method to help lower high blood pressure and prevent those with high blood pressure from developing secondary health conditions.
What to Eat on the DASH Diet
A diet rich in fruits, vegetables, whole grains, fish, poultry, beans, legumes, nuts, seeds, and low-fat dairy products. The emphasis of the DASH diet is to reduce meat and processed foods that are high in salt and sugar. Combining a reduction in salt with consuming more foods that help lower blood pressure and protect our arteries. There is absolutely nothing impossible on this diet – it’s all about striking a better balance with foods that have proven helpful and reducing salt intake to less than 6g per day.
Increasing your intake of fruits, vegetables, and whole grains, as the DASH diet suggests, will help increase your dietary fiber intake and give you a feeling of fullness and fullness when you eat. Often hunger and dissatisfaction cause dieters to quit, so it’s important to help keep hunger low and motivation high.
Potential Benefits of the DASH Diet
Only 1 in 4 adults (24%) with hypertension keep their condition under control; That’s a pretty scary number considering the number of people who own it. Dietary changes, such as following the DASH diet, can help keep the condition under control.
Originally designed to lower blood pressure, it also has other benefits for cardiovascular health and has been shown to reduce the risk of stroke, heart attack, and improve cardiovascular health in general, as it is rich in cardioprotective nutrients such as fiber, calcium, potassium. It is a healthy diet suitable for the whole family.
Reducing your consumption of processed foods and opting for more whole foods can help improve your overall health, as this is often associated with reducing sodium, saturated fat, and sugar in the diet, which can contribute to the development of high blood pressure or associated conditions.