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The DASH dietary plan - a potent strategy for tackling hypertension
Table of Contents
1. "Understanding the DASH Diet"
According to a report by U.S. News & World Report, the DASH diet is considered the second-most healthy diet, surpassed only by the Mediterranean diet. In this method, the emphasis is on consuming natural, minimally processed foods rich in nutrients and reducing the sodium content in the diet. Therefore, the daily meal plan should primarily consist of fresh fruits and vegetables, whole grains, and lean protein sources. At the same time, it is recommended to limit the intake of red meat, sugar, saturated fats, and salt (U. S. News 2024).2. Which food items ought to be consumed as part of the DASH diet
In contrast to the very general recommendations of the Mediterranean diet, the DASH diet clearly specifies which foods should be consumed and in what quantity. The daily menu should include: – 6–8 servings of whole grain cereals, – 4–5 servings of vegetables, – 4–5 servings of fruits, – 2–3 servings of 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. Within a week, the following should also be consumed: – up to 6 servings of lean meat or fish, – 4–5 servings of nuts, seeds, and legumes, – a maximum of 5 servings of sweets. Due to clear guidelines, the DASH diet is easy to implement and adhere to, making it attractive for individuals seeking precise dietary advice (NIH 2021).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 substances
In the context of the DASH diet, sources of fat substances should be selected with caution to support heart health and overall physical condition. In this case, the most beneficial are nuts and seeds, avocados, seafood with high fat content, and vegetable oils, especially olive oils. The DASH diet also recommends limiting the consumption of saturated fats and trans fats present in red meat, full-fat dairy products, and processed foods (NIH 2021).5. Protein sources in the DASH diet: Primary sources and their benefits
In the DASH diet, the primary sources of protein are lean meat (except for fatty fish), legumes, and low-fat dairy products. Protein from lean meat, such as skinned poultry and lean beef, is high-quality and lacks excess saturated fat, making it an excellent choice for heart health. Fatty seafood, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which further support the cardiovascular system. Legumes, such as beans, lentils, and chickpeas, provide plant-based protein and fiber, while low-fat dairy products (e.g., yogurt, milk, cottage cheese) offer calcium and B-complex vitamins (NIH 2021).6. The DASH diet and its substantial impact on health status
The DASH diet exerts a significant impact on health status, particularly in the context of blood pressure regulation and prevention of cardiovascular diseases. It was developed to prevent hypertension, but its benefits are substantially broader.7. Impact on the Cardiovascular System
The DASH diet has been found to have a particularly beneficial impact on the cardiovascular system, primarily due to its effective reduction of both systolic and diastolic blood pressure. This is achieved through the limitation of salt intake and the increase of potassium, magnesium, and calcium supplies, which are abundant in vegetables, fruits, and low-fat dairy products. Research clearly indicates that consistent adherence to the DASH diet leads to a reduction in hypertension, which is a major risk factor for heart disease (C. D. Filippou and colleagues, 2020). The DASH diet also significantly contributes to improving the health of our digestive system.8. Significantly lowered risk of developing type 2 diabetes
The DASH diet significantly contributes to lowering the risk of developing type 2 diabetes through a balanced and healthy eating habits promoting approach. Its key feature is the consumption of low glycemic index products that support maintaining a stable blood glucose level. Vegetables, fruits, whole grain cereals, and pulp plant seeds, which form the foundation of the DASH diet, provide fiber that slows down sugar absorption and prevents sudden increases in blood glucose levels. In this way, the body can better manage maintaining a stable blood glucose level, which is of utmost importance in preventing the development of type 2 diabetes. Such a diet also increases the sensitivity of tissues to insulin, which further contributes to reducing the risk of developing insulin resistance, which can lead to type 2 diabetes (S. Soltani et al. 2020).9. Weight Diminution
The DASH diet exerts a positive influence on weight management, even though its principal objective is not weight reduction. Based on the principles of healthy dietary practices, it can lead to a natural reduction in weight. A high intake of vegetables, fruits, whole grain cereal products, as well as lean sources of protein, provides fiber, which enhances the sense of satiety and supports the management of appetite. The DASH diet, through the elimination of calorie-rich and processed products, also reduces saturated fats, trans fats, and simple sugars, which assists in reducing excess calories. Furthermore, an increased consumption of lean protein sources supports the construction and preservation of muscle mass, which accelerates metabolic processes and caloric expenditure (K. Konikowska et al. 2023).10. The general impact of the DASH diet on body functioning
The DASH diet, which represents a balance between vegetables, fruits, whole grain products with high amounts of whole grains, sources of lean protein, and healthy fats, ensures that the body receives the appropriate amounts of vitamins, minerals, and other essential elements for proper functioning. Such a way of nourishment supports digestion, has a positive impact on gut microbiota, strengthens the immune system, promotes cognitive functions, and can lead to an improvement in well-being (C. Onwuzo et al. 2023). Therefore, it is worth considering the introduction of DASH diet principles into the daily menu to benefit from its numerous health advantages.
