High blood pressure is affecting more than 1.1 billion people worldwide.
Unfortunately, this number is growing. In fact, a recent study showed that the number of people with hypertension has doubled in the past 40 years .
This is a serious health problem, because people with high blood pressure often have a higher risk of diseases such as heart disease, kidney failure and stroke .
Diet plays a major role in the progression of high blood pressure. This has led to scientists and policy makers developing their own eating strategies to reduce the disease .
This article provides detailed reviews of the DASH diet - created to combat high blood pressure and reduce the risk of heart disease.
What is DASH diet?
DASH stands for word D dietary A big approach S top HOUR Hypertension (A diet that helps to prevent high blood pressure).
This diet is often recommended for people who want to prevent or treat high blood pressure and reduce the risk of heart disease.
DASH diets focus on fruits, vegetables, whole grains and lean meat
This diet was created after researchers found that high blood pressure was less common in people who followed a plant-based diet, like vegetarians, than those who ate meat ( 5, ).
This has led researchers to create a diet that provides countless nutrients to protect people against high blood pressure.
The result is the DASH diet, with lots of fruits and vegetables, some more the protein like chicken, fish and beans. This mode reduces red meat, salt, sugar additives and fat.
It is thought that one of the main reasons people with high blood pressure can benefit from this regimen is because it reduces the amount of salt in the diet.
DASH's regular diet program advises people not to eat more than 2,300mg of sodium per day (or 1 teaspoon), which is consistent with most global guidelines.
The low salt diet program recommends eating no more than 1,500mg of sodium per day (3/4 teaspoons).
Summary: DASH diet was created to reduce high blood pressure. It is rich in fruits, vegetables and lean proteins. Limit red meat, sugar additives and fat.
DASH diet reduces blood pressure
Blood pressure is a measure of blood pressure that affects blood vessels and organs when blood passes through them. It is calculated by two numbers:
- Systolic pressure: Pressure in the blood vessels when the heart beats
- Diastolic pressure: Pressure in the blood vessels between the heartbeats, when your heart relaxes.
For adults, normal blood pressure is systolic blood pressure below 120mmHg and diastolic blood pressure below 80 mmHg. Written as systolic blood pressure on diastolic blood pressure as follows: 120/80.
People with blood pressure 140/90 are considered high blood pressure.
Interestingly, the DASH diet has been shown to lower blood pressure in both healthy people and people with high blood pressure.
Moreover, it works even if people don't lose weight or limit salt intake .
However, when limiting salt intake, researchers found that the DASH diet also lowered blood pressure. In fact, blood pressure drops the most in those who minimize the intake of salt .
The results of the low-salt DASH diet are often quite impressive in people with high blood pressure, an average reduction of about 11 points. In people with normal blood pressure, it drops to about 3 points .
This is quite consistent with many other studies showing that limiting salt intake may reduce blood pressure, especially in people with high blood pressure .
However, it is important to note that lowering blood pressure does not always reduce the risk of heart disease or death .
Summary: Following the DASH diet is very effective in reducing blood pressure, especially in people with high blood pressure.
Can you lose weight with the DASH diet?
DASH diets are used to reduce blood pressure, regardless of whether or not the person is losing weight.
However, if you have high blood pressure, you may be advised to weight loss. This is because the more you weigh, the higher your blood pressure .
In addition, weight loss is also thought to help lower blood pressure .
Some studies show that people can lose weight when following a DASH diet .
However, people who lost weight when following the DASH diet were said to be lacking in control calories , which means they eat less calories than usual.
Because the DASH diet cuts off a lot of high-fat foods, one can see that they will automatically lose weight and calories. Some others may have to limit their eating .
Either way, if you want to lose weight with the DASH diet, you still need to reduce the calorie intake to eat less than usual.
Summary: DASH diets can help with weight loss. However, in order to reduce weight, it is still necessary to ensure that the calorie intake is less than the calories consumed.
Other health benefits
DASH diets can help lower blood pressure, but it also has many other health benefits.
Here are some of the documented benefits of the DASH diet:
- Reduce cancer risk: A recent study found that people on the DASH diet had a lower risk of cancer, including colorectal cancer and breast cancer .
- Reduce the risk of metabolic diseases: Several studies show that the DASH diet reduces the risk of metabolic syndrome by up to 81% .
- Reduce the risk of diabetes: According to the DASH diet that is associated with a lower risk of developing type 2 diabetes. Some studies suggest that it may improve insulin resistance .
- Reduce the risk of heart disease: A recent study found that women in the DASH diet had a 20% lower risk of heart disease, up to 29% of stroke .
These protective effects are due to high DASH diets with high fruit and vegetable content. In general, this is because eating a lot of fruits and vegetables is associated with a lower risk of disease .
Summary: DASH diets can reduce the risk of diseases such as cancer, heart disease, metabolic syndrome.
Is DASH diet effective for everyone?
One of the main findings of studying that DASH diet is the reduction in blood pressure the most in people who lose the most salt intake.
Although this is quite interesting, the benefits of salt reduction for health and longevity have not been clarified. For people with high blood pressure, reducing salt intake has been shown to have a significant effect on blood pressure .
However, in people with normal blood pressure, the effect of reducing salt intake is much smaller .
This can partly explain the theory that some people "are sensitive to salt." That means they are more sensitive to salt and have a greater effect on their blood pressure .
Summary: Reducing salt intake from very high levels benefits most people. According to DASH recommendations, limiting salt can only benefit people who are sensitive to salt and have high blood pressure.
Limit eating excess salt is not good for the body
The low-salt DASH diet recommends that people eat no more than 1,500mg of salt a day (about ¾ teaspoon).
However, it is currently unclear whether there are any benefits to lowering daily salt intake, even in people with high blood pressure .
In fact, a recent study found that current evidence does not show a link between salt intake and the risk of death from heart disease. Despite the fact that reducing salt intake may reduce blood pressure modestly .
In general, most people eat too much salt. This means that reducing daily salt intake usually ranges from 9-12 grams to 5-6 grams with many health benefits .
This can be done easily by reducing the amount Processed foods and eat whole, whole foods.
Summary: Although reducing salt intake from processed foods has many benefits for most people, eating too little salt can be harmful.
What to eat in DASH diet
DASH Diet does not list some specific foods to eat.
Instead, it offers a diet model that focuses on the number of servings of different food groups.
The amount of serving you eat depends on the calories you need to reach your goal. Below is an explanation of the amount of serving you aim for, based on a 2,000 calorie diet
Pure cereals: 6-8 parts per day
Examples of types cereals Whole grains include whole wheat flour or whole-grain bread, whole-grain breakfast cereals, brown rice, wheat bread, quinoa, oats.
Example of a serving:
- 1 slice of whole wheat bread
- About 30 grams of whole grain cereal cake
- ½ cup of rice, pasta or cereal cake
Vegetables: 4-5 parts per day
All vegetables are eaten in the DASH diet. Include some types such as: broccoli, carrots, broccoli, green beans, cabbage.
Example of a serving:
- 1 cup of raw vegetables like spinach or kale
- ½ cup of raw or cooked vegetables such as broccoli, carrots, squash or tomatoes
- ½ cup of vegetable juice
Fruit: 4-5 parts per day
If you're on a DASH diet, you'll eat a lot of fruit. For example, some fruits you can eat include: apples, pears, peaches, berries and some tropical fruits like pineapples and mangoes.
Example of a serving:
- 1 medium-sized fruit or ¼ cup of dried fruit
- ½ cup of fresh, frozen, or canned fruit.
- ½ cup fruit juice.
Dairy products: 2-3 parts per day
Dairy products in DASH diet should contain less fat. Examples include nonfat milk, cheese and low-fat yogurt.
Example of a serving:
- 1 cup of low-fat milk or yogurt
- About 40 grams of low-fat cheese
Lean chicken meat, meats and fish: 6 parts or less per day
Please choose pieces meat lean and try occasionally to eat a portion of red meat, no more than once or twice a week.
Example of a serving
- About 30 grams of cooked meat, chicken and fish
- 1 egg
Nuts, beans, nuts: 4-5 parts a week
Include types such as almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseed, kidney beans, lentils and nuts.
Example of a serving:
- 1/3 cup or about 40 grams of nuts
- 2 tablespoons of nut butter
- 2 tablespoons or about 15 grams of nuts
- ½ cup of cooked beans
Greasy dishes: 2-3 parts a day
DASH diets recommend that you choose vegetable oils over the remaining oils. This includes butter and vegetable oils such as canola, corn, olives or safflower. DASH diets also recommend that we choose low-fat mayonaise and liquid salad sauce.
Example of a serving:
- 1 teaspoon soft margarine
- 1 teaspoon of vegetable oil
- 1 tablespoon of mayonnaise
- 2 tablespoons of vinegar and salad dressing
Candy and sugar additive: 5 parts or less per week
Sugar additive Be kept to a minimum in the DASH diet, so limit eating candy, drinking soda and sugar. The DASH diet also requires restrictions on unrefined sugar and alternative sugar sources, such as nectar.
Example of a serving:
- 1 tablespoon of sugar
- 1 tablespoon jelly or jam
- 1 cup of lemonade
Summary: The DASH Diet does not list specific foods to eat. Instead, it is a diet that focuses on the diets of different food groups.
DASH Diet: Sample menu for one week
2nd
- Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) skim milk, ½ cup (75 grams) of blueberry and ½ cup (120 ml) of fresh orange juice.
- Snacks: 1 small apple and 1 cup (285 grams) of low-fat yogurt.
- Lunch: 2 slices of whole-grain sandwich with tuna and mayonaise sauce, 1 tablespoon of mayonaise, 1.5 cups (113 grams) of mixed vegetables and 80 grams of canned tuna. 1 cup (248 grams) of vegetable soup.
- Snacks: 1 medium sized banana.
- Dinner: 85 grams of lean chicken breast cooked with 1 teaspoon of vegetable oil, ½ cup (75 grams) of broccoli and ½ cup (75 grams) of carrots. Served with 1 cup (190 grams) of brown rice.
3rd
- Breakfast: 2 slices of whole toast with 1 tablespoon of margarine and 1 tablespoon of jelly or jam. ½ cup (120 ml) of fresh orange juice and 1 small apple.
- Snacks: 1 medium sized banana.
- Lunch: 85 grams of lean chicken breast with 150 grams of mixed vegetables, 45 grams of low-fat cheese and 190 grams of brown rice
- Snacks: 30 grams of canned peaches and 285 grams of low-fat yogurt.
- Dinner: 85 grams of salmon cooked with a teaspoon of vegetable oil, 300 grams of boiled potatoes, 225 grams of boiled green vegetables.
4th
- Breakfast: 90 grams of oatmeal with 240 ml of skim milk, 75 grams of blueberries, 120 ml of orange juice.
- Snacks: 1 medium sized orange.
- Lunch: 2 slices of whole-grain bread, 85 grams of lean turkey, 45 grams of low-fat cheese, 1 teaspoon of margarine, 38 grams of salad, 38 grams of cherry tomatoes
- Snacks: 4 biscuits made from whole grains with 45 grams of cottage cheese, 75 grams of canned pineapple.
- Dinner: 170 grams of cod, 200 grams of mashed potatoes, 75 grams of green beans, 75 grams of broccoli.
Thursday
- Breakfast: 90 grams of oatmeal with 240 ml of skim milk and 75 grams of raspberry. 120 ml orange juice.
- Snacks: 1 medium sized banana.
- Lunch: Salad made of 130 grams of tuna, 1 boiled egg, 2 cups of salad, 38 grams of cherry tomatoes, 2 tablespoons of low-fat salad dressing and 2 slices of whole-grain bread
- Snacks: 30 grams of canned pears and 285 grams of low-fat yogurt.
- Dinner: 85 grams of pork fillet with 150 grams of vegetables and 190 grams of brown rice.
Friday
- Breakfast: 2 boiled eggs, 2 slices of smoked turkey with 38 grams of cherry tomatoes, 80 grams of baked beans, 2 slices of whole-grain bread baked with 1 tablespoon of margarine. ½ cup orange juice (120ml).
- Snacks: 1 medium sized apple.
- Lunch: 2 slices of whole-grain bread, 1 tablespoon low-fat mayonaise, 45 grams of low-fat cheese, 38 grams of mixed vegetables and 38 grams of cherry tomatoes
- Snacks: 1 cup of fruit salad.
- Dinner: Spaghetti with meatballs consists of 1 cup of spaghetti and 115 grams of meatballs from turkey. 75 grams of green beans
Saturday
- Breakfast: 2 slices of whole-grain bread with 2 tablespoons of peanut butter, 1 medium-sized banana, 2 tablespoons of mixed seeds, ½ cup of orange juice (120ml)
- Snacks: 1 medium sized apple.
- Lunch: 85 grams of grilled chicken, 1 cup of grilled vegetables and 1 cup of couscous.
- Snacks: 30 grams of assorted berries and 285 grams of low-fat yogurt.
- Dinner: 85 grams of grilled pork and 150 grams of ratatouille with 190 grams of brown rice, ½ cup of lentils and 45 grams of low fat cheese.
- Dessert: Low-fat chocolate pudding.
Sunday
- Breakfast: 90 grams of oatmeal with 240 ml of skim milk, 75 grams of blueberries and 120 ml of orange juice.
- Snacks: 1 medium-sized pear.
- Lunch: Chicken salad includes 85 grams of lean chicken breast, 1 tablespoon of mayonaise, 150 grams of mixed vegetables, 75 grams of cherry tomatoes, ½ tablespoon of nuts and 4 cereal cookies.
- Snacks: 1 banana and 70 grams of almonds
- Dinner: 85 grams of roasted beef with 150 grams of boiled potatoes, 75 grams of broccoli and 75 grams of green beans
Summary: There are many foods that we can use for the DASH diet. The meal plan above is an example of a DASH diet within a week.
How to make your diet more like DASH mode
Since there are no specific foods specified in the DASH diet, you can adjust your current diet according to the DASH guidelines by following these instructions:
- Eat more vegetables and fruits.
- Convert refined grains into whole grains.
- Choose nonfat or low-fat dairy products.
- Choose lean protein sources like fish, poultry and beans.
- Cook with vegetable oil.
- Limit the amount of high sugar foods, such as soda and sweet candy.
- Limit the amount of saturated fat foods like fatty meat, high-fat cow's milk, and oils like coconut oil and palm oil.
- In addition to the freshly measured fruit juices, this mode recommends taking low calorie drinks like water , tea and coffee.
Summary: Can adjust your diet to match DASH mode. Simply eat more fruits and vegetables, choose low-fat products and lean protein. Limit processed foods, high in fat and sugar
frequently asked Questions
If you are thinking about testing DASH to lower your blood pressure, then you may have some questions about aspects of your lifestyle.
The most frequently asked questions below.
Can I drink coffee in the DASH diet?
The DASH diet does not provide a specific guide the coffee. However, some people worry that drinks containing caffeine such as coffee may raise blood pressure.
Popularly known caffeine may cause short-term hypertension .
Moreover, this increase is greater in people with high blood pressure .
However, a recent observation shows that although coffee causes short-term hypertension (1-3 hours), it does not increase the long-term risk of blood pressure or heart disease
For most healthy people with normal blood pressure, 3-4 glasses coffee every day supposedly safe .
However, a slight increase in blood pressure (5-10 mm Hg) caused by caffeine means that people who already have high blood pressure need to be more careful when drinking coffee.
Do I need to exercise in the DASH diet?
The DASH diet has been shown to be more effective in lowering blood pressure when people are active
With the independent benefits of healthy exercise, this is not surprising.
You should practice an average of about 30 minutes a day, choose what you love, so you will be able to maintain it.
Examples of some light activities include:
- Walking (15 minutes / mile)
- Running (10 minutes / mile)
- Cycling (6 minutes / mile)
- Swimming (20 minutes)
- Housework (60 minutes)
Can I drink alcohol in the DASH diet?
Drink too much wine can cause hypertension .
In fact, regularly drinking more than 3 drinks a day is associated with an increased risk of high blood pressure and heart disease .
In the DASH diet, you should drink less alcohol and not exceed national guidelines - 2 or less for men every day and 1 or less for women.
Summary: You can drink coffee and wine moderately in the DASH diet. Combining DASH diet with exercise can be more effective.
Should you try the DASH diet?
For some people, the DASH diet is easily applied and effective to lower blood pressure.
However, it should be noted that reducing salt to 1,500 mg or less is not associated with any health benefits, such as reducing the risk of heart disease or death, although it may lower blood pressure.
Moreover, the DASH diet is very similar to the standard low-fat diet, some controlled trials do not show that they can reduce the risk of death .
However, if you have high blood pressure or a person who is sensitive to salt, this may be a good and appropriate diet.
But if you're healthy normally, the benefits of the DASH diet are not really clear.
