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What Is DASH Diet?

The main goal of the DASH diet is to regulate hypertension (high blood pressure). An individual chooses a variety of foods, including fruits, vegetables, whole grains, low-fat milk, poultry, lean meats, nuts, and beans. Also, they limit their consumption of red meats, fat, sugar, and salt.


High blood pressure is one of the most common health problems in the developed world. This is a global concern that will become more widespread in the future.


The good news is that with a few lifestyle changes, blood pressure can be greatly lowered.


Blood pressure is a measure of how much blood is pushed against blood vessels and organs.


It is evaluated by various methods.


Systolic pressure; the pressure in the vessel when the heartbeats.

Diastolic Pressure; pressure in between heartbeats.


When the pressure inside the body rises, it creates tiny tears in the walls of blood vessels. Then bad cholesterol builds up over time within the tears, narrowing arteries and making it harder for blood to pass through.


Restricting the blood flow in the heart may cause the left ventricle to fatigue and swell (the left ventricle is the portion of the heart and pumps blood out to the rest of the body). Excessive caffeine intake can lead to a variety of illnesses such as heart disease, heart failure, and sudden cardiac death.


Although the exact mechanism of high blood pressure is still unknown, there are some habits that may cause it.


· Age Is a Risk Factor for High Blood Pressure; It Rises with Age.

· Consuming Excess Salt in Your Meals

· Lack of Exercise

· Having Too Much Excess Body Fat

· Using Tobacco

· Drinking Significant Quantities of Alcohol Regularly.


While diet is known to play a major role in the production of high blood pressure, an NIH-funded study investigated an experimental diet intended to prevent it and minimize the risk of heart disease, kidney failure, and stroke.



What Is DASH Diet?


The Dietary Approaches to Stop Hypertension (DASH) diet is a balanced dietary plan prescribed to people hoping to lower their blood pressure.


A diet based on fruit, vegetable, whole-grain, and lean meat.


Scientists find that those who adhere to a plant-only diet, such as vegans and vegetarians, had a lower risk of high blood pressure. From these results, they developed a diet of fruit and vegetables and reduced consumption of meat and refined foods.

The DASH diet primarily includes


· Vegetables.

· Fruits.

· Lean Proteins


The diet calls for cutting back on red meat consumption, salt intake, refined sugar, and fat intake.


Reasons to Start DASH Diet


DASH's primary aim is to lower blood pressure, but it has several other benefits to the users.


Decreases Blood Pressure.

Studies have shown that when people decrease their salt consumption, their blood pressure goes down, and their systolic blood pressure decreases by between 12 mmHg and diastolic by 2 mmHg.

However, it is important to remember that low blood pressure does not always decrease the risk of cardiovascular disease.


Can Help Weight Management

When your blood pressure is high, you will be told to lose weight, as research has shown that those who are overweight also have elevated blood pressure.

When people decrease their consumption of high-fat and sugary foods, their calorie intake is automatically lowered, leading to weight loss.


Reduces Cancer Risk.

The high fiber and nutrient content in the DASH diet has been associated with a decreased risk of certain forms of cancer, such as colorectal cancer and breast cancer.



Important Tips for Beginning a DASH Diet Regime


One of the principal means of this dietary program is to minimize salt consumption. However, this can be difficult because our tastebuds, which filter out salt, have become accustomed to its taste. It is also a misconception that salt is applied to so many foods. Here are some ideas to help you cut back on the salt intake:


•​ Apply herbs and spices to all your cooking.

• A squeeze of lemon or lime onto food may alternatively be used as a salt substitute.

• Read the food labels to make sure salt content is appropriate.

• Where possible, make your own dips or sauces. Which don't appear to be on the salty side.



References:


https://www.shifa4u.com/blog/here-is-everything-you-need-to-know-about-dash-diet/173

https://www.medicalnewstoday.com/articles/254836#_noHeaderPrefixedContent

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