There are “miracle” diets that make you think they are the solution you are fighting against hypertension. However, it is later shown that they do not reach any scientific basis. But today we will see one that, according to experts, works. It is DASH diet.
DASH Diet (Dietary approaches to stop hypertension, which in Spanish would translate as Dietary Approaches to Stop Hypertension;) was created by the United States Institute of Health with in order to help reduce the effects or prevent hypertension.
This diet is the most scientifically appreciated after the Mediterranean diet. Miguel Ángel Martínez-González, Director of the Department of Preventive Medicine and Public Health at the University of Navarra, explains that “it is a personalized suit to prevent hypertension and to control high blood pressure ”.
He also adds that “if you really work with dietitians and a well-developed method of changing eating behavior and adapting to the DASH diet, many medicines for hypertension and many of its side effects would be saved. Do not use drugs if there is a remedy for lifestyle and diet”
DASH diet
The goal of this diet is to reduce sodium in the diet until it reaches values below 2.3 g. It also improves the content of potassium, calcium and magnesium, minerals that better reach hypertension.
María Ballesteros, from the nutrition area of the Spanish Society of Endocrinology and Nutrition, states that “The DASH diet focuses on foods rich in calcium, potassium, magnesium and fiber, which when combined, help lower blood pressure.”
What steps should you follow when eating?
The guidelines to follow in the DASH diet are the following:
- Reduce carbs and cholesterol and increase fiber, such as oatmeal. It is recommended to consume 30 grams of fiber daily.
- Eat nuts, seeds or legumes daily. Because they lower blood cholesterolTherefore, they are great allies if we want to control blood pressure.
- Choose fish, skinless poultry and soy products, as they are the best sources of protein.
- Minimize cookies and cookies. Consumption of sweets can lead to obesity and diabetes, which are two conditions that directly influence the increase in blood pressure.
- Avoid eating a lot of processed and fried foods, because they are rich in saturated fats
- Reduce your sodium intake, especially salt. Excessive salt consumption causes a safety mechanism in the brain that prevents it from raising blood pressure.
- Choosing low-fat dairy products
- Reduce egg yolks, hard cheeses, whole milk, heavy cream, ice cream, butter and fatty meat (and large portions of meat).
- Avoid adding different sauces or sauces when cooking. Because these sauces or dressings may contain foods that cause high blood pressure
- Cook the meat on the grill, over the coals, boil and bake. The risk of high blood pressure is 15% higher in those who prefer well-cooked food compared to those who prefer raw meat.
- We need to select fats such as those that contain olive oil. It is advisable to choose these types of fats, as they are considered healthy dietary fats.
- Learn how to read food labels to choose healthy foods. Stay away from fast food restaurants where healthy options can be hard to find.
Who is the DASH diet for?
María Ballestero explains that “The DASH diet is aimed primarily at patients with hypertension, but given that it is a fairly healthy dietary model, it could be used in people without pathologies or with other metabolic pathologies such as diabetes or dyslipidemia.
There are two studies, published in Nutrition for public health in 2017 and in Journal of Gerontology Series A in 2020, which states that there is a relationship between implementing the DASH diet and reducing the risk of depression.