The DASH diet Is one of the most popular diets to prevent or alleviate hypertension. It is ideal for those who want to opt for a natural solution rather than a medicinal one. Their acronyms, which are in English, would be translated into Spanish as"Food Approaches to Stop Hypertension??".
The diet consists of a nutritional plan based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI).
Along with the DASH diet, other lifestyle changes such as exercising, not smoking, or staying at a healthy weight can help lower blood pressure.
This plan consists of a variety of essential nutrients to reduce blood pressure such as potassium, calcium, and magnesium. In addition, it minimizes the amounts of sodium.
Following the DASH diet it is possible to reduce several blood pressure points in just two weeks. Over time, systolic blood pressure could reach 12 points, which would be a magnificent result, and there would already be a significant difference in health risks.
As a consequence of the healthy habits of the DASH diet, in addition to Lower blood pressure We would be following recommendations to prevent osteoporosis, cancer, heart disease, stroke And diabetes.
Also, in addition to lowering blood pressure, it can cause weight loss by eating healthy meals and snacks.
The DASH diet - a simple trait - is based on the following:
- Regular consumption of fruits, vegetables, and dairy products without fat or low in fat.
- Frequent use of whole grains, seeds, chicken, beans, fish, nuts and vegetable oils.
- Considerable reduction of sodium, sweets, sugary drinks and red meats.
DASH Diet Characteristics
The DASH diet strengthens the consumption of low-fat vegetables, fruits and dairy products, and moderate amounts of whole grains, fish, poultry, and nuts.
In addition to the standard DASH diet, there is also a version whose basic purpose is to reduce sodium in the diet. You can choose between both which is the best depending on your physical conditions.
- With the standard DASH diet you could consume up to 2,300 mg of sodium per day.
-In contrast, with the DASH diet low in sodium you can reach 1,500 mg of sodium a day.
Both versions of the DASH diet aim to reduce the amount of sodium in the diet compared to what could be obtained in a more traditional diet that can amount to up to 3,500 mg of sodium a day or more.
The standard DASH diet complies with the US Dietary Guidelines recommendation to maintain daily sodium intake at less than 2,300 mg per day.
The reduced version of sodium in the diet coincides with the recommendation of 1,500 mg of sodium per day if you are over 51, have hypertension, diabetes , Or chronic kidney disease.
The American Heart Association recommends 1,500 mg as a limit for all adults. If you are unsure about the proper sodium level you should take, check with your doctor.
What do we have to eat to follow the DASH diet?
Some of the elements that characterize the diet are its ease of follow-up (since it does not contain foods understood as"rare"or exotic), and neither does it need medicinal supplements.
Both versions of the DASH diet include grains, fruits, vegetables and low-fat dairy products. Also some fish, poultry and vegetables. You can eat red meat, sweets, and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat, so its consumption is restricted to specific points.
Recommended serving (2,000 calories / day):
Grain (6 to 8 servings per day)
Grains include bread, cereal, rice and pasta.
Examples of one serving of grains: 1 slice whole wheat bread, or 1/2 cup cereal, rice or pasta.
Whole grains have more fiber and nutrients than refined grains. It is therefore advisable to use brown rice instead of white rice, whole wheat pasta instead of regular pasta and whole wheat bread instead of white bread. To make sure it's whole grain looks for products labeled as such.
Vegetables (4 to 5 servings per day)
Tomatoes, carrots, broccoli, sweet potatoes, and green vegetables are full of fiber, vitamins, and minerals like potassium and magnesium.
Vegetables are not a garnish - although it has spread as such - so it is advisable to make a mixture of vegetables and pasta in the main meal of the day. You can combine a first course of vegetables and a second of pasta or the other way around.
If you are a very busy person and have a hard time making purchases, take frozen vegetables or canned low sodium or without added salt.
Imagine it and add lots of vegetables to your daily menu using sofritos, or sauces that accompany any meal.
Fruits (4 to 5 servings per day)
Fruits need little or no preparation to form part of our diet. Like vegetables, fruits are full of fiber, potassium and magnesium, in addition to being generally low in fat.
It takes fruit in all the stretches of the day. Both in the morning, in the middle of the day, in the afternoon, and in the evening. You can also combine the fruit with low-fat yogurt.
A widespread bad habit is to remove the skin from some fruits. It would be important to leave them whenever possible because they have a lot of vitamins and fiber.
Whenever possible, the fruit should be natural, in case you can not buy it fresh and buy canned, select those without added sugar.
Dairy products (2 to 3 servings per day)
Milk, yogurt, cheese and other dairy products are important sources of calcium, vitamin D and protein, and therefore a basic source for our food.
Now, to follow the DASH diet you should make sure you choose low-fat dairy products, or without it, since most of the dairy fat is saturated.
One serving of dairy would be 1 yogurt or one cup of skim milk
Substitute fats for some dairy combined with fruit, to give it a healthy touch.
If you find problems in digesting dairy products, change them to those without lactose, or consider taking substitutions for a nonprescription product that contains the enzyme lactase, which may reduce or prevent symptoms of intolerance to lactose. lactose.
It is recommended to be very careful with cheeses, since most of them are high in sodium.
Lean Meat, Chicken and Fish (Maximum 6 servings per day)
Meat can be a rich source of protein, vitamin B, iron and zinc, but because even lean varieties contain fat and cholesterol, they are not part of our staple foods.
One serving of lean meat would be a thin chicken fillet, or a fish fillet.
Try to change the protein of red meats for fish such as salmon, tuna, or swordfish, which are heart healthy. These types of fish are rich in omega-3 fatty acids, which can help reduce total cholesterol.
Nuts, seeds and legumes (4 to 5 servings per week)
The almonds , Sunflower seeds, beans, peas, lentils and other foods in this family are a good source of magnesium, potassium and protein. They are also filled with fiber and phytochemicals, which are plant compounds that can protect against some types of cancer and cardiovascular diseases .
The portion sizes should be small, and are meant to be consumed per week because these foods are high in calories.
Example of a serving would be 1/2 cup of cooked beans or peas.
Nuts are high in healthy fats (monounsaturated fat and omega-3 fatty acids). If you prefer, you can include them in salads, to make it more enjoyable to take them.
Fats and oils (2 to 3 servings per day)
Fat helps the body to absorb essential vitamins and the immune system. But excess fat increases the risk of heart disease, diabetes and obesity.
The DASH diet strives to achieve a healthy balance by limiting total fat by 27% or less of daily calories (and by trying to make fats mono-unsaturated).
Example of a serving would be 1 tablespoon soft margarine, or 1 tablespoon mayonnaise.
Saturated fats and trans fats are the main culprits of increased blood cholesterol and increased risk of coronary artery disease.
The DASH diet helps limit saturated fat intake to less than 6% of total calories by limiting meat, butter, cheese, whole milk, cream and eggs.
To avoid trans fats, reduce the consumption of products such as cookies, fried foods, and baked goods.
Read the food labels so you know which ones are lower in saturated fats and trans fat free.
Sweets (maximum 5 a week)
By doing the DASH diet you do not have to completely eliminate the sweets from your life, simply limit them a lot.
For a serving of sweet would be understood 1 spoonful of sugar, marmalade, or half a cup of lemonade.
It reduces the consumption of added sugar - although it has no nutritional value - it is high in calories.
Reduce alcohol and caffeine
Drinking too much alcohol can increase blood pressure, so if you follow the DASH diet, it is recommended that in case men limit alcohol to two drinks a day and women one or less.
For drinks we mean a beer, or a glass of wine.
The DASH diet does not address caffeine consumption. The influence of caffeine on blood pressure remains unclear; however, caffeine can cause blood pressure to rise at least temporarily.
In case you have high blood pressure, or if you believe that caffeine is affecting your blood pressure, talk to your doctor about the maximum amount you can take.
Lifestyle to follow
For people suffering from hypertension it is essential to practice sport regularly for two reasons:
- The first is that it helps to reduce our weight, or at least maintain it. This prevents obesity , One of the main causes of hypertension.
- The second is that exercising regularly improves endurance, and this leads to a reduction in blood pressure.
Of course, you have to be careful and practice sports Of moderate intensity to activate primarily the heart and circulatory system such as walking for 45 minutes or a gentle jog for 30, which would be more than enough to keep us in good condition.
It would be putting health at risk in the case of practicing sports of much effort like soccer or martial arts, since they can produce overload due to the peaks of blood pressure.
For those who do not like sports, there are also simple solutions that can improve your health almost without realizing it as climbing the stairs instead of taking the elevator or cycling to work instead of using the car.
In case of having a blood pressure higher than 200/120 mmHg in rest state, sports should be avoided without consulting the physician in any case.
During training, the pulse should be examined with a heart rate monitor and paused when appropriate.
The training should begin with a warm-up and after the exercise, finalize gradually.