Studies show that Dash may have a similar effect to high blood pressure medications
What to eat to have a healthy heart and live longer? In addition to the dietary patterns of Mediterranean countries, which have long been linked to health benefits, the Dash diet (Dietary approaches to stop hypertension, or “dietary approaches to prevent hypertension”) is an example of a plan designed specifically to combat hypertension, a major risk factor for cardiovascular disease.
“Hypertension, more commonly called arterial hypertension, is the most widespread chronic condition in the world. It is a major risk factor for heart disease, affects 1 billion people and is responsible for 1 in 8 deaths every year”, comments Deborah Beranger, endocrinologist at the University of Washington. a postgraduate diploma in Endocrinology and Metabology from the Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ).
“For this reason, researchers at the US National Institute of Health developed Dash to prevent and treat hypertension. Subsequently, studies have shown that this diet is also very effective in reducing blood cholesterol,” continues the doctor .
Benefits of the Dash Diet
Explain that a personalized diet with medical and nutritional monitoring will always be the best path. “But practicing this type of eating pattern benefits patients with metabolic syndrome (obesity, high blood pressure, insulin resistance and altered levels of cholesterol and triglycerides in the blood),” he says.
The focus of the diet is on the consumption of vegetables, fruits, whole grains, low-fat dairy products and lean proteins. And the consumption of foods with saturated and trans fats is discouraged, i.e.: butter, coconut and palm oils, cream, fatty cuts of meat, as well as palm oil are not included in the guidelines.
What is the difference between Dash and Mediterrânea?
Healthy diets are always very similar. But while Dash and Mediterrânea have a lot in common, the former allows for the consumption of more protein sources from low-fat dairy products and lean cuts of meat and poultry.
The doctor says that according to some research, people following the Dash diet can reduce their blood pressure by a few points in just two weeks. “Over time, your systolic blood pressure (the top number in your blood pressure reading) can drop by 8 to 14 points, which significantly reduces your risk of cardiovascular disease. The positive health effects can be even greater if you Dash is combined with a low-sodium diet,” says Deborah.
An interesting aspect of the Dash diet is that the effects are greater in people with hypertension or higher blood pressure at baseline, which is comparable to antihypertensive drugs: “The study results add evidence that dietary interventions may be as useful as antihypertensive drugs in people are at increased risk for hypertension and should be a first-line treatment option for these individuals,” says the doctor.
The greater consumption of fibre, coming from fruit and vegetables, and the reduction in the consumption of saturated fats, according to the doctor, explain the benefits of the diet in reducing blood cholesterol.
Long-term diet
The endocrinologist emphasizes that Dash is not a fad diet, but a healthy eating plan that supports long-term lifestyle changes. “It is low in saturated fat, trans fat, and cholesterol. It is rich in potassium, calcium, and magnesium, as well as protein and fiber. Potassium is a mineral that may help control blood pressure as it helps relax the walls blood vessels and eliminate excess sodium from the body, magnesium and calcium also work in this sense”, he explains.
“However, this diet requires a reduction in consumption of high-fat red meat, sweets, and sugary drinks,” he says.
How much to eat?
The Dash Diet provides daily and weekly nutritional goals. But the number of servings depends on the daily calorie requirement and must be calculated with the help of a doctor and nutritionist. In a 2000 kcal diet, which is the average for adults, for example, the endocrinologist’s recommendation is to consume:
– four to five portions of vegetables a day;
– four to five portions of fruit;
– two to three servings of fat-free (or low-fat) dairy products per day.
“Regarding macronutrients found in grains, oils, lean meats, poultry and fish, these must be calculated based on the patient’s metabolic needs,” he warns.
Reduce the salt
To reduce salt intake, your doctor provides the following guidelines:
– read food labels carefully and choose foods with little or no added salt;
– pay attention to the use of condiments, since the more the food is seasoned, the less salt it will require;
– reduce the consumption of food in restaurants, since when we eat out we have no control over the added salt.
“It may take some time for your taste buds to adjust to this new routine. But when they do, you may prefer the Dash way of eating. And you’ll be healthier,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
