One of the best high blood pressure therapeutic diets known today.
For several years in a row, the DASH diet has been ranked # 1 as the most balanced and effective dietary plan for improving health in the United States' diets rankings. In terms of its characteristics, it is close to the TLC diet, the Mediterranean diet, the Mayo Clinic diet, and the vegetarian diet. Overall, the DASH diet is the ideal diet for hypertension. Unfortunately, it is better known in American and European dietetics than we are. Meanwhile, it should definitely be popularized in view of its exceptional effectiveness.
DASH Diet Goals
The goal of the DASH diet is to prevent and treat hypertension. In addition to regulating blood pressure, the DASH diet solves several other important tasks: it lowers cholesterol and improves lipid profile in general, prevents certain types of cancer, coronary heart disease, stroke, heart failure, kidney stones, and also reduces the risk of diabetes. The DASH diet significantly reduces weight, improves well-being and overall quality of life. The DASH diet is recognized as one of the best for the prevention and treatment of diabetes mellitus and one of the most effective in heart disease.
The DASH diet is a best-selling diet that is useful both as a preventive measure and as a health food when a person is already sick. Therefore, we will consider it broadly, not forgetting, however, that the original diet was developed by the American National Heart, Lung, and Blood Institute to lower blood pressure.
DASH diet: what is it?
DASH is a balanced diet that prevents and reduces high blood pressure (hypertension). A healthy diet, which she promotes, is the key to reducing high blood pressure while reducing excess weight and then keeping it under healthy control.
The diet is balanced in the content of substances important for normal blood pressure, such as potassium, calcium, protein, plant fiber. And you don't have to track each of these substances. It's enough just to give preference in your diet to foods that you have been advised to consume since childhood (fruits, vegetables, whole grains, protein and low-fat dairy products), while avoiding those foods that advertisements and modern eating habits push us to (high-calorie and fatty sweets, red meat). We add one more to the recommendations - less salt! - and the healthy eating plan is ready.
It remains to consider the details.
Essential Diet for Hypertension DASH
The DASH diet for hypertension requires a specific number of servings from a variety of food groups every day. The number of servings you need may vary depending on the calories you need.
What to do with salt? Do not make drastic changes at the beginning of the diet. First, reduce your salt intake to 2,400 mg per day (about 1 teaspoon). Then, when your body gets used to the diet, reduce your salt intake to 1,500 mg per day (about 2/3 teaspoon). This volume includes all the salt consumed: both that which is in food products and that which you add to food or put on the table.
Learn more about how salt can be substituted.
How should you start the DASH diet? Here are some tips:
- Add a serving of vegetables for lunch and dinner.
- Add a serving of fruit to food or eat it as a snack. Canned and dried fruits can be eaten, which are very easy to use.
- Use only half of your usual serving of butter and salad dressing, and use low-fat seasonings.
- Drink low-fat dairy products any time you normally consume their fat-rich or creamy counterparts. Just replace - fatty ones with non-fatty ones.
- Limit meat to 180 grams per day. Try to eat predominantly vegetarian meals.
- Add more vegetables and dry beans to your diet.
- Replace typical snacks (chips, etc.) with unsalted pretzels or nuts, raisins, low-fat or low-fat yogurt, frozen yogurt, unsalted plain popcorn without butter, and raw vegetables.
- Read food labels carefully to select foods with less sodium.
The diet for hypertension is based on vegetables, fruits, whole grains, legumes, lean proteins (meat and fish), low-fat dairy products, refusal of fatty, sweet, salty, smoked and canned foods. The DASH diet is a conscious preference for a vegetarian menu and natural food.
Ideal Diet Products for Hypertension
Below is the “antihypertensive” list of food groups and the recommended amounts of their use:
- Grain: 7-8 servings per day
- Vegetables: 4-5 servings per day
- Fruit: 4-5 servings per day
- Low-fat or low-fat dairy products: 2-3 servings daily
- Meat, poultry and fish: 2 or less daily servings
- Nuts, seeds, and dry beans: 4-5 servings per week
- Fats and oils: 2-3 servings per day
- Sweets: Try to limit to 5 servings per week
What is a "portion" can be understood from the following list: 1 portion is:
- 1/2 cup cooked rice or pasta
- 1 slice of bread
- 230 g raw vegetables or fruits
- 120 g cooked vegetables or fruits
- 250 g low-fat milk
- 1 teaspoon olive oil
- 100g cooked meat
How does the DASH diet work?
First of all, you need to decide on the number of calories you need for your age and activity level, understand where those calories should come from, and limit your salt intake.
On a 2,000-calorie diet, for example, you should consume every day (unless otherwise noted)
6-8 servings of grain;
4-5 servings of vegetables and fruits;
2-3 servings of low-fat dairy products;
6 or fewer servings of lean meats, poultry, and fish;
every week
4-5 servings of nuts, seeds and legumes
2-3 servings of fats and oils,
5 or fewer servings per week of sweets.
The DASH diet recommends reducing sodium (salt) intake from 2300 mg per day to 1500 mg.
To make it easier to follow the DASH diet, try adding only one vegetable with one meal and one fruit with the other. Experiment with vegetarianism by making two or more meatless meals each week. Start using herbs and spices, they will make you forget about salt on the table. At the same time, try to stick to regular physical activity.
Does the DASH diet help you lose weight?
When it comes to weight loss, DASH involves eating so many healthy foods that it can easily promote weight loss. You just need to move more and eat a little less, say the National Heart, Lung and Blood Institute (USA).
You are more likely to lose weight if you follow the rules, and especially stick to a low-calorie meal plan.
DASH diet and coronary heart disease
All doctors recommend:
- Eat more fruits, vegetables and low-fat dairy products.
- Cut back on foods high in saturated fat, cholesterol, and trans fats.
- Increase the number of meals made from whole grains, fish, poultry and nuts.
- Eat less red meat (especially processed) and sweets.
- Eat foods rich in magnesium, potassium and calcium.
The DASH diet is a perfect example of such a meal plan. Studies have shown that patients on the DASH diet have decreased blood pressure over two weeks, which can cause heart disease, heart failure, and stroke.
Another diet variation, DASH sodium, involves reducing the amount of sodium (salt) you eat to 1,500 mg per day (about 2/3 teaspoonful). Studies of patients on the sodium DASH diet have also shown significant reductions in their blood pressure. The DASh-sodium regimen is also important in heart failure.
It has also been shown that increasing the "good" HDL cholesterol and lowering the "bad" LDL cholesterol and triglycerides , fatty substances have a beneficial effect on the health of the heart. Overall, DASH reflects the medical community's definition of a heart-healthy diet - high in fruits and vegetables and low in saturated fat, sugar and salt.
DASH diet and diabetes
Several studies have shown positive results in this regard. In both cases, proper nutrition should be followed. In addition, the DASH guidelines echo the American Diabetes Association's dietary guidelines.
Prevention. Being overweight is one of the biggest risk factors for developing type 2 diabetes. While the DASH diet is not designed for weight loss, it is likely to help you shed and lose those extra pounds and will almost certainly reduce your risk of diabetes. Combining DASH with a calorie restriction system, which has also been shown through research, reduces risk factors associated with metabolic syndrome, which increases the likelihood of developing diabetes and heart problems.
Control. A small study published in 2011 in Diabetes Care found that type 2 diabetic patients who adhered to DASH had decreased A1C (a measure of blood sugar over time) and fasting blood sugar after eight weeks.
Other DASH Diet Issues
Are there any health risks?
Since the DASH diet does not have any strict meal plans, you can be sure that what you eat is not against your doctor's recommendations. However, if your health is poor, check with your GP to make sure DASH is the right option.
To what extent is the diet consistent with generally accepted dietary guidelines?
Fat. Sticking to the DASH diet does not have to break the generally accepted recommendations about the rate of fat - you will get your 20-35 percent of daily calories from fat. For saturated fat, it stays well below the recommended 10 percent (which is good).
Proteins. DASH means protein intake is within the acceptable range.
Carbohydrates. DASH Supports Recommended Carbohydrates
Salt. Most people eat too much salt. The recommended daily maximum is 2,300 mg, but if you are 51 or older, or have hypertension, diabetes, or chronic kidney disease, the limit is 1,500 mg.
Vegetable fibers. Their daily intake is recommended in the amount of 22-34 g for adults. This will help you feel full and promote good digestion. DASH provides more than adequate consumption.
Potassium. Adequate potassium impairs the ability of salt to raise blood pressure, reduce bone loss, and reduce the risk of kidney stones. It is not easy to get the recommended daily amount of potassium (4,700 mg) from food. (Bananas are high in potassium, but you'll have to eat 11 bananas a day.) Most people consume too little of this nutrient. DASH is one of the few diets that allows you to get the potassium you need.
Calcium . This mineral is needed not only for building and maintaining bones but also for the adequate functioning of blood vessels and muscles. Women and anyone over 50 should try to consume 1000-1300 mg daily. The DASH diet will help you with this.
Vitamin B-12 . Adults should consume 2.4 micrograms of this substance, which is important for proper cell metabolism. DASH provides more than enough of it.
Vitamin D . Adults who do not get enough sunlight should consume the health system's recommended 15 mcg of this vitamin with or in addition to food to reduce the risk of bone fractures. If you follow the DASH guidelines, you may be slightly lacking in a vitamin, the deficiency will make up for a small amount of additional grains.
How easy is it to stick to the DASH diet?
It may be difficult for you to give up your favorite fatty, sugary, and salty foods, but the fact that DASH does not restrict the consumer on food allows you to stick to the diet in the long term.
Alcohol . Too much alcohol can raise blood pressure and damage the liver, brain, and heart. If you drink, do so in moderation. One drink per day for women and two per day for men is allowed.
Nutrition experts stress the importance of feeling full, feeling like you've eaten enough. DASH refers to the consumption of lean protein and fiber, which are rich in fruits and vegetables. These substances make you feel full, even if you reduce calories to support weight loss.
Taste. While you will have to do without salty popcorn and chips, your taste buds will eventually need to adjust. Avoid freshness, make friends with herbs and spices.
DASH diet and some dietary restrictions/preferences
Vegetarianism and veganism
DASH is good for vegetarians and vegans. According to its principles, you can get the nutrients you need without meat and/or dairy products.
Gluten-free
Just choose gluten-free foods that fit your diet.
Low in salt
The DASH system offers many menu options to help you get by with less salt and limit your intake to 1,500 mg per day.
What is the role of exercise?
Recommended especially if you want to lose weight.
Try walking for 15 minutes every morning and evening to get started, and then slowly increase the intensity and duration of your walks to at least 30 minutes of brisk walking if possible. Better yet, pick an activity that you enjoy (swimming, gardening, etc.), set goals, and stick to them.
