- The DASH diet adds foods "high in potassium, calcium, and magnesium."
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| Eat three pieces of fruit a day. / Pexels |
What is the DASH diet and how does it help reduce hypertension?
The acronym for the DASH diet refers to Dietary Approaches to Stop Hypertension, so it is a balanced eating plan aimed at treating or preventing high blood pressure.
In this sense, in addition to adopting healthy habits to reduce the risk of cardiovascular disease, this diet can have a significant impact on young and middle-aged adults with stage 1 hypertension, according to new research presented at the 'Hypertension Scientific Sessions 2022 ' of the American Heart Association, collected by Infosalus.
What are its benefits?
The research showed that carrying out this eating plan could have the greatest health benefit for people with hypertension, "with an estimate of 15,000 heart disease events prevented among men and 11,000 events among women," they add in Infosalus.
According to Mayo Clinic specialists, the DASH diet adds foods "high in potassium, calcium, and magnesium," while limiting those "high in sodium, saturated fat, and added sugars."
Previous studies had already revealed that the adoption of this diet could reduce hypertension in just two weeks. "It can also reduce the levels of low-density lipoproteins (LDL or bad cholesterol) in the blood," they add at the Mayo Clinic.
Recommendations for adapting the DASH diet
In this type of diet, specialists recommend the consumption of fresh fruits and vegetables, whole grains and nuts, fish, and low-fat meats, in addition to the consumption of high content of skimmed dairy products, according to the Spanish Society of Endocrinology and Nutrition.
In this way, the DASH diet is composed mainly of vegetables and fruits; low-fat dairy products; cereals and whole grains; lean meats; fish; legumes; eggs; seeds; dried fruits such as walnuts, and healthy fats, such as olive oil.
The Spanish Society of Endocrinology and Nutrition offers the following general recommendations:
Control the amount of salt for cooking: limit to less than 3 grams per day.
Avoid ultra-processed or pre-cooked products.
Use condiments, such as pepper, paprika, or lemon, to flavor foods.
Preferably consume canned fish or similar nature, in moderation
Avoid adding meat or fish broth pills to meals.
Avoid carbonated and stimulant drinks.
Eat three fruits a day.
Eat two to three skimmed dairy products daily.
Grill, boil, or steam food.
Maintain proper hydration, from 1.5 to 2 liters of water daily.
Consume fish and lean meats, limiting red meats.
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