DASH DIET: KNOW HOW THIS DIET HELPS TO MANAGE HIGH BLOOD PRESSURE

High blood pressure, often dubbed the "silent killer," affects millions worldwide, contributing to cardiovascular diseases and other serious health complications. Amidst various dietary approaches, the DASH (Dietary Approaches to Stop Hypertension) diet emerges as a standout contender in the battle against hypertension.

The DASH diet isn't just a temporary fix; it's a lifestyle overhaul designed to lower blood pressure and improve overall health. Rooted in research supported by the National Institutes of Health (NIH), this eating plan emphasizes whole foods rich in nutrients, while minimizing sodium intake. But what is DASH diet? How can it help in maintaining high blood pressure? Let's check

What is a DASH diet?

The DASH diet is a scientifically proven eating plan designed to lower blood pressure and improve heart health. It emphasizes on consuming nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, while also limiting the consumption of sodium, saturated fats, and processed foods. Not only blood pressure levels, following the DASH diet can also help to lower LDL (bad) cholesterol levels and also reduce the risk of cardiovascular disease.

The diet focuses on limiting foods that are high in salt. When following a DASH diet, you also have a keep a check on the consumption of added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

Connect between the DASH diet and salt

When you follow the DASH diet, you have to limit your salt consumption to 2,300 milligrams (mg) a day. This is nearly the amount of sodium in 1 teaspoon of table salt.

Experts say that a lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs.

Here, take a look at how DASH diet helps in managing high blood pressure levels.

Rich in Nutrient-Dense Foods

The DASH diet focuses on the consumption of fruits, vegetables, whole grains, lean proteins and low-fat dairy products, all of which are high in important nutrients such as potassium, magnesium, calcium and fibre. These nutrients play important roles in regulating blood pressure and maintaining overall cardiovascular health.

Low in Sodium

One of the features of the DASH diet is its emphasis on reducing sodium intake. High sodium consumption is linked to increased blood pressure, as excess consumption of sodium can cause the body to retain fluid, thereby, increasing blood pressure levels.

Promotes Weight Loss

The DASH diet is not only beneficial for lowering blood pressure but also for weight loss. Excess weight is a risk factor for high blood pressure, and by eating a balanced diet rich in fruits, vegetables and lean proteins, the DASH diet helps in weight loss and weight management.

Heart-Healthy Fats

While the DASH diet limits saturated and trans fats, it encourages the consumption of heart-healthy fats such as those found in nuts, seeds, avocados and olive oil. These fats have been shown to improve cholesterol levels and reduce inflammation, helping to lower blood pressure levels and improve heart health.

Heart Health

The DASH diet has also been shown to have cardiovascular benefits. Studies have found that following the DASH diet can lower the risk of heart disease, stroke and other cardiovascular diseases.

2024-04-24T10:37:29Z dg43tfdfdgfd