What is the DASH diet and why does it promise to be really effective?

It is considered one of the most recommended methods by professionals to control high blood pressure.

By: MUI KITCHEN Edited by:

They passed living allowance miracles and false promises. Apparently, humans are already overcoming that barrier feeding and we are no longer looking for a quick way to lose weight, but a way to eat healthy to reap global health benefits. In the latter, the Mediterranean diet is popular and now also DASH dietone of the most useful for our health.

Although it was originally created to improve levels hypertensionover time it became an alternative healthy nutrition and balanced, perfect for everyone. It is a food option where processed food is not included, far from it, ultra-processed and where all the importance is in fresh food.

What is the DASH diet?

Reduce consumption of red meat, salt, sweets and alcohol, thus increasing consumption of other foods such as fruits and vegetables, whole grains, legumes, nuts, eggs, fish or lean meat.

Why does it help lower hypertension?

Among the various lifestyle changes that can reduce cardiovascular disease, intake DASH dietlower hypertensionmay have the greatest impact in young and middle-aged adults with stage 1 hypertension, according to research presented at the American Heart Association’s 2022 Hypertension Scientific Sessions.

According to the 2017 American Heart Association/American College of Cardiology Joint Hypertension Guidelines, hypertension Stage 1 is defined as a systolic measurement (top number) of 130-139 mmHg or a diastolic measurement (bottom number) of 80-89 mmHg.

It researchers They estimate that widespread adoption of lifestyle changes, such as limiting excessive alcohol consumption and regular exercise, could prevent thousands of deaths and save more than a billion dollars in health care costs over the next 10 years. Their analysis found that accepting DASH diet may have the most benefit, with about 15,000 cases of heart disease prevented in men and 11,000 in women.

Along these lines, the Mayo Clinic of the United States warns on its website: “Studies have shown it can reduce blood pressure in just two weeks. The diet can also lower the level of low-density lipoprotein (LDL or “bad” cholesterol) in the blood. High blood pressure and high LDL cholesterol are the two main risk factors for heart disease and stroke.”

Why is reducing sodium intake important?

It diet can have a big impact blood pressure, which is the force of blood exerted on the walls of blood vessels. High blood pressure, or hypertension, can cause health problems over time, such as heart disease and stroke.

In particular, salty foods can cause high blood pressure. When we consume salt, the body retains more fluid, which increases blood volume and pressure. Foods high in sugar and saturated fat can also raise blood pressure. On the other hand follow a healthy diet because the heart can help us achieve and maintain healthy blood pressure.

the purpose of DASH diet includes 4,700 milligrams (mg) of potassium per day and reduced sodium, which helps lower blood pressure. Research shows that dieting is effective when reviewed research in 2020 that found it lowered blood pressure in people with hypertension as well as those without the condition.

“The DASH diet it contains less sodium than the typical human diet, which can include a whopping 3,400 milligrams (mg) of sodium per day or more. This dietary regimen limits sodium intake to 2,300 mg per day. Basically, it is the amount of sodium in 1 tablespoon of table salt,” say American experts.

What to eat on the DASH diet?

implement DASH diet means inclusive feeding 4 to 5 pieces of fruit a day, take them between meals and another 4 or 5 vegetables such as tomatoes, broccoli or carrots used in spreads or garnishes. In addition, bread, rice, pasta or whole grains are included in this diet. Of course, whole grain cereals are preferable, richer in fiber and nutrients.

Another tip is to avoid cheese or sauces or consider only low-fat or low-fat dairy products. What about animal protein? DASH diet recommends low-fat poultry such as chicken or turkey, as well as fish such as tuna, sardines, herring or salmon.

When following this diet, it is important that you choose:

  • – Foods high in potassium, calcium, magnesium, fiber and protein.
  • – Foods with low saturated fat content.
  • – Foods with low sodium content.

What are the recommended servings on the DASH diet?

It DASH diet provides daily and weekly nutritional goals. The amount of food depends on the daily caloric needs of each person. Here are the recommended servings from each food group for a 2,000-calorie-a-day diet:

  • Cereal. 6 to 8 servings per day. One serving equals 1 slice of bread, 28 grams of dry cereal, or 1/2 cup of cooked cereal, rice, or pasta.
  • Vegetables. 4 to 5 servings per day. One serving equals 1 cup raw green leafy vegetables or 1/2 cup chopped raw or cooked vegetables or 1/2 cup vegetable juice.
  • Fruits. 4 to 5 servings per day. One serving is equal to one medium fruit; 1/2 cup fresh, frozen or canned fruit; or 1/2 cup fruit juice.
  • Low-fat or fat-free dairy products. 2 to 3 servings per day. One serving is equal to 1 cup of milk or yogurt or 1 and 42.5 grams of cheese.
  • Lean meat, poultry and fish. six servings of 28 grams or less per day. One serving equals 28 grams of cooked meat, poultry or fish, or 1 egg.
  • Nuts, seeds and grains. 4 to 5 servings per week. One serving equals 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked legumes (dried peas or beans).
  • Fats and oils. between 2 and 3 servings per day. One serving equals 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.
  • Sweets and added sugars. 5 servings or less per week. One serving is equal to 1 tablespoon of sugar, jelly or jam; 1/2 cup of sherbet; or 1 glass of lemonade.

“Just following along DASH dietyou will likely reduce your intake sodium. When you cut back on processed and high-sodium foods, you may find that foods taste different. It is likely that the palate needs time to get used to the taste,” Mayo Clinic specialists conclude.

Source: Infobae.

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