DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet is a nutritious eating plan that can help you manage or avoid high blood pressure (hypertension).
Foods rich in potassium, calcium, and magnesium are a part of the DASH diet programme. These nutrients aid with blood pressure management and help in restricting sodium-rich, saturated-fat, and sugar-rich foods. Moreover, low-density lipoprotein LDL or bad cholesterol levels in the blood can also be reduced by eating a healthy diet. Excessive blood pressure and high LDL cholesterol levels are two main risk factors for heart diseases.
How does it work?
The DASH diet encourages you to eat healthy foods. This isn’t your ordinary low-salt diet. It emphasizes more on foods abundant in calcium, potassium, magnesium, and fibre, all of which help decrease blood pressure. To lose weight one must consume a lot of fruits and vegetables that aren’t starchy. Consumption low fat, Grain (whole), lean meat, poultry, beans, soy foods, legumes, fish. Seeds and Nuts, Olive and canola oil, as well as avocados, rich in healthy fats are beneficial.
The DASH Diet’s Proven Advantages
A lot of studies help to identify the DASH diet’s benefits. These are some of them:
Blood pressure reduced a few points in just two weeks of following the DASH diet. And if continued, the systolic blood pressure can drop by eight to fourteen points. Because of the increased calcium consumption from dairy products and green leafy vegetables, this diet helps to strengthen bones and prevent osteoporosis.
A high intake of fresh or frozen fruits and vegetables is linked to lower long-term cancer risk. Besides the DASH diet’s balanced food intake reduces metabolic diseases like cardiovascular disease and diabetes, as well as cerebrovascular illness, by lowering fat consumption and increasing the replacement of complex carbs for simple sugars. This results in lower total and LDL cholesterol levels in the blood, as well as lower blood pressure.
It is an eating pattern that, like other lifestyle modifications, is critical for the control of high blood pressure. Behavioural adjustments are frequently offered as an afterthought to antihypertensive drugs, whereas they should instead be considered a cornerstone of treatment.
Subsequently, the DASH eating pattern includes plenty of fruits, vegetables, low-fat dairy products, whole grains, lean meats, and seafood, as well as fewer sugar-sweetened desserts and beverages, significantly decreases blood pressure when used alone or together with other treatments. Most people can benefit from the DASH diet plan, which can be implemented along with pharmaceutical therapy. Another advantage of the DASH diet is that it lowers the risk of gout by lowering uric acid levels in hyperuricemia patients.
also read, Why Is The Dash Diet The Best