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The DASH diet is an effective weapon in the fight against hypertension
Table of Contents
1. What the DASH Diet Is
According to a ranking by U.S. News & World Report, the DASH diet is the second-healthiest diet, surpassed only by the Mediterranean diet. The emphasis is on eating natural, low-processed foods rich in nutrients and reducing sodium in the diet. So the daily diet should be based primarily on fresh vegetables and fruits, whole grains, and lean protein sources. At the same time, it is recommended to limit consumption of red meat, sugar, saturated fats, and salt (U. S. News 2024).2. What to eat on the DASH diet
In contrast to the Mediterranean diet recommendations, which are very general, the DASH diet clearly specifies which foods should be consumed and in what quantity. The daily menu should include: 68 servings of whole grain cereals, 45 servations of vegetables, ?? 4 5 servings for fruits, 23 servings in low-fat dairy products, a maximum of 2300 mg of sodium in healthy people or 1500 mg in people with high blood pressure or high risk of developing it.3. Sources of carbohydrates
Carbohydrates play a key role in the DASH diet, which is why it is important to choose healthy sources rich in fiber, vitamins and minerals and at the same time low in simple sugars. Particular attention should be paid to vegetables, whole grain products such as brown rice, whole-grain baked goods, oat flakes, whole wheat pasta and cassava, as well as low-glycemic fruits such as blueberries and citrus fruits (NIH 2021).4. Sources of fat
In the DASH diet, sources of fat should be carefully selected to support heart health and overall fitness. The most beneficial in this case are nuts and seeds, avocados, fatty seafood and vegetable oils, especially olive oils. The DASH also recommends limiting the intake of saturated fats and trans fats found in red meat, full-fat dairy products and processed foods (NIH 2021).5. Sources of protein
The main protein sources recommended in the DASH diet are lean meat (other than fish, which can be fatty), celery seeds and low-fat dairy products. Lean meat, such as skinned poultry and lean beef, provides high-quality protein without excess saturated fat, making them an excellent choice for heart health. Fish, especially seafood such as salmon, mackerel and sardines, are high in omega-3 fatty acids, which additionally support the cardiovascular system.6. DASH diet and health
The DASH diet has a significant impact on health, especially in the context of blood pressure control and cardiovascular disease prevention. It was developed to prevent high blood pressure, but its benefits go far beyond that.7. It affects the cardiovascular system
The DASH diet has been shown to have an extremely beneficial effect on the cardiovascular system, primarily due to its effective reduction of both hypertension and hypertension. It is caused, among other things, by limiting salt intake and increasing the supply of potassium, magnesium, and calcium, which are abundant in vegetables, fruits, and low-fat dairy products. The results of the studies clearly indicate that regular use of DASH leads to a reduction in hypertension, which is a major risk factor for heart disease (C. D. Filippou and colleagues, 2020). DASH supplements also contribute significantly to improving the health of our digestive system.8. Reduced risk of type 2 diabetes
The DASH diet contributes to reducing the risk of type 2 diabetes through a balanced approach to nutrition and promoting healthy eating habits. Its key component is the consumption of low glycemic index products that help maintain stable blood glucose levels. Vegetables, fruits, whole grain cereals, and pulp plant seeds, which are the basis of DASH, provide a fiber that absorbs sugars and prevents sudden buildup of glucose in the blood.9. It's weight loss
The DASH diet has a beneficial effect on weight control, although its main goal is not to lose weight. It is based on the principles of healthy eating, which can lead to natural weight reduction. By consuming large amounts of vegetables, fruits, whole grain cereals, and lean protein sources, the DASH Diet provides fiber, which increases satiety and helps control appetite. It also reduces saturated fats, processed foods, and simple sugars, which helps reduce excess calories.10. The overall effect of the DASH diet on the body
A balanced DASH diet based on vegetables, fruits, whole grains, lean protein sources, and healthy fats provides the body with optimal doses of vitamins, minerals, and other key ingredients necessary for proper functioning. This way of eating supports digestion, positively affects microbiota, strengthens the immune system, promotes cognitive function, and can improve mood (C. Onwuzo et al. 2023).
