High blood
pressure affects more than a billion people worldwide - and that number is
growing.
In fact, the
number of people with high blood pressure has doubled in the past 40 years — a
serious health concern, as high blood pressure is linked to an increased risk
of diseases such as heart disease, kidney failure and stroke.
Because diet is
believed to play a major role in the development of high blood pressure,
scientists and policy makers have designed specific dietary strategies to help
reduce it.
This article
discusses the system DASH diet designed to combat high blood pressure and
reduce the risk of heart disease.
What is the DASH
diet?
Dietary methods
to stop high blood pressure, or DASH is a diet recommended for people who want
to prevent or treat high blood pressure — also known as high blood pressure —
and reduce the risk of heart disease.
focus system The
DASH diet contains fruits, vegetables, whole grains and lean meats.
The diet was
created after researchers noticed that high blood pressure was less common in
people who followed a plant-based diet, such as vegetarians and vegans.
That's why system
focus The DASH diet is based on fruits and vegetables while containing some
lean protein sources such as chicken, fish and beans. The diet is low in red
meat, salt, added sugars and fats.
Scientists
believe that one of the main reasons people with high blood pressure benefit
from this diet is that it reduces salt intake.
Promote diet
program Regular DASH has no more than 1 teaspoon (2300 mg) of sodium per day,
which is in line with most national guidelines.
The reduced-salt
version recommends no more than 1/2 teaspoon (1,500 mg) of sodium per day.
Potential benefits :
In addition to
lowering blood pressure, the system provides The DASH diet has a number of
potential benefits, including weight loss and a reduced risk of cancer.
However, you
shouldn't expect DASH to help you lose weight on its own - because it's
primarily designed to lower blood pressure. Weight loss may be just an added
advantage.
Diet affects your
body in many ways.
Lowers blood
pressure
Blood pressure is
a measure of the force to which blood vessels and organs are subjected as blood
passes through them. It is calculated in two numbers:
Systolic pressure:
The pressure in your blood vessels when your heart beats.
Diastolic pressure:
The pressure in your blood vessels between heartbeats, when your
heart is at rest.
Normal blood
pressure for adults is a systolic pressure less than 120 mmHg and a diastolic
pressure less than 80 mmHg. This is usually written with systolic blood
pressure above diastolic pressure, like this: 120/80.
People with a blood
pressure reading of 140/90 are considered to have high blood pressure.
It is interesting
that the system DASH diet significantly lowers blood pressure in healthy and
hypertensive subjects.
In studies,
people who follow a regimen still DASH diets have lower blood pressure even if
they do not lose weight or restrict salt intake.
However, when
sodium intake was restricted, the regimen DASH diet can lower blood pressure
even further. In fact, the greatest drop in blood pressure was observed in
people who consumed the least salt.
System results
were The low-salt diet DASH was even more impressive in people who already had
high blood pressure, as it lowered systolic blood pressure by an average of 12
mm Hg and diastolic blood pressure by 5 mm Hg.
In subjects with
normal blood pressure, it reduced systolic blood pressure by 4 mmHg and
diastolic blood pressure by 2 mmHg.
This is in line
with other studies that have revealed that restricting salt intake can reduce
blood pressure - especially in those with high blood pressure.
Keep in mind that
lower blood pressure doesn't always translate into a lower risk of heart
disease.
May help lose
weight
You may
experience low blood pressure when following a regimen DASH diet whether you
are losing weight or not.
However, if you
already have high blood pressure, you will likely be advised to lose weight.
This is because
the more weight you gain, the more likely your blood pressure is to go up.
In addition,
losing weight has been shown to lower blood pressure.
Some studies
suggest that people can lose weight when they follow a diet DASH diet.
However, those
who lost weight in the regime DASH dieters were in a controlled calorie deficit
- meaning they were told to eat fewer calories than they were exhaling.
Given that the
system The DASH diet excludes so many foods that are high in fat and sugar,
people may find that they automatically reduce their calorie intake and lose
weight. Other people may have to consciously limit their intake.
Either way, if
you want to lose weight on a diet DASH diet, you will still need to follow a
low-calorie diet.
Other potential
health benefits
DASH may also
affect other areas of health. Diet:
Reduces Cancer Risk:
A recent review indicated that people who follow the DASH diet
have a lower risk of developing some types of cancer, including colorectal and
breast cancer.
Reduces the risk
of metabolic syndrome: Some studies indicate that a diet The DASH diet reduces
the risk of metabolic syndrome by up to 81%.
Reduces diabetes risk:
The diet has been linked to a lower risk of type 2 diabetes. Some
studies show that it can improve insulin resistance as well.
Reduces heart disease risk:
In a recent review of women, a diet similar to DASH has a 20%
lower risk of heart disease and a 29% lower risk of stroke.
Many of these
protective effects are attributed to the high content of fruits and vegetables
in the diet. In general, eating more fruits and vegetables can help reduce
disease risk.
Summary
lowers DASH blood
pressure — especially if you have elevated levels — and may help with weight
loss. It can reduce the risk of diabetes, heart disease, metabolic syndrome,
and some types of cancer.
Does it work for
everyone?
While studies on
the system The DASH diet has determined that the greatest reduction in blood
pressure occurred in those who ate the least amount of salt, the benefits of
salt restriction on health and lifespan are not clear cut.
For people with
high blood pressure, reducing salt intake greatly affects blood pressure.
However, in people with normal blood pressure, the effects of reducing salt
intake are much less.
The theory that
some people are salt sensitive - meaning that salt exerts a greater effect on
blood pressure - can partly explain this.
Summary
If your salt
intake is high, cutting it back can offer significant health benefits. A
blanket restriction of salt, as recommended in the . regimen, may beDASH diet,
only useful for people who are salt sensitive or have high blood pressure.
Restricting too
much salt is not good for you
Eating too little
salt has been linked to health problems, such as an increased risk of heart
disease, insulin resistance and fluid retention.
Recommend the
low-salt version of the system The DASH diet recommends that people eat no more
than ½ teaspoon (1,500 mg) of sodium per day.
However, it's
unclear if there are any benefits to reducing salt intake this low - even in
people with high blood pressure.
In fact, a recent
review found no link between salt intake and the risk of death from heart
disease, despite the fact that lowering salt intake caused a modest reduction
in blood pressure.
However, since
most people eat a lot of salt, it may be helpful to reduce salt intake in very
large amounts from 2 - 2.5 teaspoons (10-12 grams) per day to 1 - 1.25
teaspoons (5-6 grams) per day.
This goal can
easily be achieved by reducing the amount of highly processed foods in your
diet and eating mostly whole foods.
Summary
Although reducing
salt intake from processed foods is beneficial for most people, eating too
little salt can also be harmful.
What do we eat in
the diet?
Does not include
system The DASH diet is a list of specific foods to eat.
Instead, she
recommends specific servings from different food groups.
The number of
meals you can eat depends on the number of calories you consume. Here is an
example of food portions based on a 2,000 calorie diet.
Whole grains: 6-8
servings per day
Examples of whole
grains include whole-wheat or whole-grain bread, whole-grain breakfast cereals,
brown rice, bulgur, quinoa, and oatmeal.
Meal examples
include:
One slice of
wholegrain bread
1 ounce (28
grams) of dry whole grains
½ cup (95 grams)
of cooked rice, pasta, or cereal
Vegetables: 4-5
servings per day
All vegetables
are allowed in the system DASH diet.
Meal examples
include:
1 cup (about 30
grams) of raw, leafy green vegetables such as spinach or kale
½ cup (about 45
grams) of chopped vegetables — raw or cooked — such as broccoli, carrots,
squash, or tomatoes
Fruits: 4-5
servings a day
If you follow the
approach DASH, you'll be eating a lot of fruit. Examples of fruits you can eat
include apples, pears, peaches, berries, and tropical fruits such as pineapple
and mango.
Meal examples
include:
1 medium apple
½ cup (50 grams)
of dried apricots
½ cup (30 g)
fresh, frozen, or canned peaches
Dairy products:
2-3 servings per day
Dairy products
should be in the system DASH low fat diet. Examples include skim milk, low-fat
cheese, and yogurt.
Meal examples
include:
1 cup (240 ml) of
low-fat milk
1 cup (285 grams)
of low-fat yogurt
1.5 ounces (45
grams) of low-fat cheese
Chicken, lean
meat and fish: 6 servings or less per day
Choose lean cuts
of meat and try to eat a serving of red meat only occasionally - no more than
once or twice a week.
Meal examples
include:
1 ounce (28
grams) of cooked meat, chicken, or fish
1 egg
Nuts, seeds and
vegetables: 4-5 servings per week
These include
almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flax seeds, beans,
lentils and peas.
Meal examples
include:
1/3 cup (50
grams) nuts
2 tablespoons (40
grams) of nut butter
2 tablespoons (16
grams) of seeds
1/4 cup (40
grams) of cooked vegetables
Fats and oils:
2-3 servings per day
recommend system
DASH diet with vegetable oils over other oils. These include margarine and oils
such as canola, corn, olive or safflower. She also recommends low-fat
mayonnaise and a light salad dressing.
Meal examples include:
1 teaspoon (4.5
grams) of soft margarine
1 teaspoon (5 ml)
vegetable oil
1 tablespoon (15
grams) of mayonnaise
2 tablespoons (30
ml) of salad dressing
Sweets and added
sugars: 5 servings or less per week
Added sugars are
minimized in the system DASH diet, so cut back on sweets, soda and table sugar.
The DASH diet also limits the intake of unrefined sugars and alternative sugar
sources, such as agave nectar.
Meal examples
include:
1 tablespoon
(12.5 grams) of sugar
1 tablespoon (20
grams) of jam or jelly
1 cup (240 ml)
lemon juice
Summary
Does not include
system The DASH diet is a list of specific foods to eat. Instead, it is a
dietary pattern that focuses on servings of food groups.
Sample menu for
one week
Here is an
example of a 1-week meal plan - based on 2,000 calories per day - for a diet
DASH usual diet:
Monday
Breakfast:
1 cup (90 grams)
of oatmeal with 1 cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries,
and ½ cup (120 ml) of fresh orange juice.
Snack:
1 medium apple
and 1 cup (285 grams) of low-fat yogurt.
Lunch:
A tuna-mayonnaise
sandwich made with two slices of whole-grain bread, 1 tablespoon (15 grams) of
mayonnaise, 1.5 cups (113 grams) of green salad, and 3 ounces (80 grams) of
canned tuna.
Snack:
a medium
banana.
Dinner:
3 ounces (85
grams) of lean chicken breast cooked in 1 teaspoon (5 ml) of vegetable oil with
½ cup (75 grams) each of broccoli and carrots. Served with 1 cup (190 grams)
brown rice.
Tuesday
Breakfast:
Two slices of whole-wheat
toast with 1 teaspoon (4.5 grams) of vegetable shortening, 1 tablespoon (20
grams) of jam or jelly, ½ cup (120 ml) of fresh orange juice, and one medium
apple.
Snack:
a medium banana.
Lunch: 3 ounces (85
grams) of lean chicken breast with 2 cups (150 grams) of green salad, 1.5
ounces (45 grams) of low-fat cheese, and 1 cup (190 grams) of brown rice.
Snack:
½ cup (30 grams)
of canned peaches and 1 cup (285 grams) of low-fat yogurt.
Dinner:
3 ounces (85
grams) of salmon cooked in 1 teaspoon (5 ml) of vegetable oil with 1 cup (300
grams) of boiled potatoes and 1.5 cups (225 grams) of boiled vegetables.
Wednesday
Breakfast:
1 cup (90 grams)
of oatmeal with 1 cup (240 ml) of skim milk and ½ cup (75 grams) of
blueberries. ½ cup (120 ml) fresh orange juice.
Snack:
1 medium orange.
Lunch:
2 slices of
whole-wheat bread, 3 ounces (85 grams) of lean turkey, 1.5 ounces (45 grams) of
low-fat cheese, ½ cup (38 grams) of green salad, ½ cup (38 grams) of cherry;
tomatoes.
Snack:
4 whole-grain
crackers with 1.5 ounces (45 grams) of cheese and 1 cup (75 grams) of canned
pineapple.
Dinner:
6 ounces (170
grams) of cod fillets, 1 cup (200 grams) of mashed potatoes, ½ cup (75 grams)
of green peas, and ½ cup (75 grams) of broccoli.
Thursday
Breakfast:
1 cup (90 grams)
of oatmeal with 1 cup (240 ml) of skim milk and ½ cup (75 grams) of berries. ½
cup (120 ml) fresh orange juice.
Snack:
a medium banana.
Lunch:
Salad consisting
of 4.5 ounces (130 grams) of grilled tuna, 1 boiled egg, 2 cups (152 grams) of
green salad, ½ cup (38 grams) of cherry tomatoes, and 2 tablespoons (30 ml) of
Low-fat dressing. .
Snack:
½ cup (30 grams)
of canned pears and 1 cup (285 grams) of low-fat yogurt.
Dinner:
3 ounces (85
grams) of pork chops with 1 cup (150 grams) of mixed greens and 1 cup (190
grams) of brown rice.
Friday
Breakfast:
2 boiled eggs, 2
slices of turkey bacon with 14 cups (38 grams) of cherry tomatoes, ½ cup (80
grams) of cooked beans and 2 slices of whole wheat toast, plus 12 cups (120 ml)
of oranges Fresh. juice.
Snack:
1 medium apple.
Lunch:
2 slices of
whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of
low-fat cheese, ½ cup (38 grams) of green salad, ½ cup (38 grams) of cherry
tomatoes.
Snack:
1 cup of fruit
salad.
Dinner:
Spaghetti and
meatballs made with 1 cup (190 grams) of spaghetti and 4 ounces (115 grams) of
ground turkey. ½ cup (75 grams) green peas on the side.
Saturday
Breakfast:
2 slices of
whole-wheat toast with 2 tablespoons (40 grams) of peanut butter, 1 medium
banana, 2 tablespoons (16 grams) of mixed seeds, and ½ cup (120 ml) of fresh
orange juice.
Snack:
1 medium apple.
Lunch:
3 ounces (85
grams) of grilled chicken, 1 cup (150 grams) of grilled vegetables and 1 cup
(190 grams) of couscous.
Snack:
½ cup (30 grams)
of mixed berries and 1 cup (285 grams) of low-fat yogurt.
Dinner:
3 ounces (85
grams) of pork and 1 cup (150 grams) of ratatouille with 1 cup (190 grams) of
brown rice, 1/2 cup (40 grams) of lentils, and 1.5 ounces (45 grams) of
low-fat. cheese.
Dessert:
Low-fat
chocolate pudding.
Sunday
Breakfast:
1 cup (90 grams)
of oatmeal with 1 cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries,
and ½ cup (120 ml) of fresh orange juice.
Snack:
1 medium pear.
Lunch:
Chicken salad
consisting of 3 ounces (85 grams) of lean chicken breast, 1 tablespoon of
mayonnaise, 2 cups (150 grams) of green salad, ½ cup (75 grams) of cherry
tomatoes, ½ tablespoon (4 grams) of seeds. And 4 whole grain crackers.
Snack:
1 banana and ½
cup (70 grams) of almonds.
Dinner:
3 ounces of roast
beef with 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of broccoli,
and 1/2 cup (75 grams) of green peas.
Summary
in the system
DASH diet, you can eat a variety of delicious and healthy meals that contain a
lot of vegetables along with different fruits and good sources of protein.
How to make your
diet look like a diet DASH
Since there are
no specific foods in the system DASH Diet You can adapt your current diet to
the DASH guidelines by doing the following:
Eat more
vegetables and fruits.
Replace refined
grains with whole grains.
Choose fat-free
or low-fat dairy products.
Choose lean
sources of protein such as fish,poultry, and legumes
Cook with
vegetable oils.
Limit your intake
of foods high in added sugars, such as soda and candy.
Limit foods high
in saturated fats such as fatty meats, full-fat dairy products, and oils such
as coconut and palm oils.
Outside of
measured servings of fresh fruit juice, this diet recommends sticking to
low-calorie drinks like water, tea, and coffee.
Summary
It is possible to
adapt your current diet to the DASH diet. Simply eat more fruits and
vegetables, choose low-fat products as well as lean proteins and limit your
intake of processed foods that are high in fat and sugar.
Frequently Asked
Questions
If you’re
considering trying DASH to lower your blood pressure, you may have some
questions about other aspects of your lifestyle.
The most
frequently asked questions are addressed below.
Can I drink
coffee on the DASH diet ?
The DASH diet
does not prescribe specific guidelines for coffee intake. However, some people
are concerned that caffeinated drinks such as coffee might increase their blood
pressure.
It is known that
caffeine can cause a short-term rise in blood pressure.
Moreover, this
rise is greater in people with high blood pressure.
However, a recent
review claimed that this popular drink did not increase the risk of developing
high blood pressure or heart disease in the long term – even though it did
cause an increase in blood pressure in the short term (1-3 hours).
For most healthy
people with normal blood pressure, 3-4 cups of coffee per day are considered .
Keep in mind that
the slight rise in blood pressure (5-10 mmHg) caused by caffeine means that
people who already have high blood pressure may need to be extra careful with .
Do I need to
practice the DASH diet ?
The DASH diet is
most effective in lowering blood pressure when paired with physical activity.
Given the
independent benefits of exercise to health, this is not surprising.
30 minutes of moderate activity is recommended on most days, and it’s
important to choose something you enjoy – that way, you’re more likely to keep
doing it.
Examples of
moderate activity include :
Brisk walking (15
minutes per mile or 9 minutes per kilometer)
Running (10
minutes per mile or 6 minutes per kilometer)
Cycling (6
minutes per mile or 4 minutes per kilometer)
Swimming laps (20
minutes)
Housework (60
minutes)
Can I drink alcohol on the DASH diet ?
Drinking a lot of
alcohol can raise blood pressure.
In fact, drinking
more than 3 drinks per day is associated with an increased risk of high blood
pressure and heart disease.
On the DASH diet,
you should drink alcohol in moderation and not exceed official guidelines – two
or fewer drinks per day for men and one or fewer drinks for women.
Summary
You can drink
coffee and alcohol in moderation on the DASH diet. Combining the DASH diet with
exercise may make it more effective.
Bottom line
The DASH diet may
be an easy and effective way to lower blood pressure.
However, keep in
mind that reducing daily salt intake to ½ teaspoon (1,500 mg) or less has not
been linked to any tough health benefits — such as reduced risk of heart
disease — despite the fact that it can lower blood pressure.
Furthermore, the
DASH diet is very similar to the standard low-fat diet, which large controlled
trials have not shown to reduce the risk of death from heart disease.
Healthy
individuals may have good reason to follow this diet. However, if you have high
blood pressure or think you may be sensitive to salt, DASH may be a good option
for you.
0 Comments