DASH Diet For Hypertension
DASH stands for Dietary Approaches to Stop Hypertension, which in our language translates Dietary Approaches to Stop Hypertension . The DASH diet is an eating model accepted by science, as it has shown benefits in blood pressure control and health.
In fact, as a publication through the Journal of the American Medical Association highlights , it is an eating plan with more than 20 years, which represents a potentially affordable intervention to improve the health of the population. What does it consist of? What does the evidence say?
What is the DASH diet?
Dietary Approaches to Stop Hypertension (DASH) originated in the 1990s. Since then, it has been extensively researched, with many of its benefits in controlling high blood pressure and associated problems proven.
Rather than being a low-salt diet, as it has become popular, the DASH diet emphasizes the consumption of foods rich in protein, fiber, potassium, magnesium, and calcium, such as fruits and vegetables, beans, nuts, whole grains, and low-fat dairy. grease. It also proposes limiting the consumption of fats and sugars and advocates limiting sodium intake to 1500 mg / day or a maximum of 2,300 mg / day.
Coinciding with a post in Dietary Electrolytes and Blood Pressure , the DASH diet emerged after a reduction in blood pressure was observed in those who followed a diet high in vegetables and plants and low in sodium.
Basic guide to the DASH diet
The basic guide to the DASH diet, according to a text published in the National Center for Biotechnology Information, suggests:
- Vegetables: about 5 servings per day
- Fruits: about 5 servings per day
- Carbohydrates: up to 7 servings per day
- Low-fat dairy products: about 2 servings per day
- Lean meat products: about 2 or fewer servings per day
- Nuts and seeds: 2 to 3 times a week
It is also advisable to give up tobacco and alcohol, since according to various studies they contribute to the development of high blood pressure. Instead, it is convenient to consume water and healthy drinks such as herbal teas. All this must be complemented with healthy habits such as a good quality of sleep and physical exercise.
What does the research say?
There are many scientific studies supporting the adoption of the DASH diet as part of the treatment for high blood pressure. Even, in some cases it is proposed as an alternative before medications and other treatments.
One of the most recent investigations, published in the medical journal Clinical Nutrition ESPEN , determined that the DASH diet is beneficial on alterations in blood pressure. In addition, added to this, it has a positive impact on the management of overweight and obesity.
Another study, published in Diabetes Spectrum , found that this eating pattern is also quite beneficial for patients with diabetes. In addition to facilitating the control of high glucose, it reduces the risk of complications.
Also, through the European Journal of Clinical Nutrition it was reported that this diet could be useful to prevent metabolic syndrome. However, in all cases, it is recommended to complement it with moderate practice of physical exercise.
In short, the DASH diet is classified as one of the healthy and therapeutic diets. However, it is convenient to consult the nutritionist, since the ideal is to adapt it to the needs of each one.
