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The Dash Diet Plan May Prevent Hypertension And
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This article has been medically reviewed by Samantha Cassetty, MS, RD, a health and wellness specialist in New York City.
Our articles are reviewed by medical professionals to provide you with the most accurate and helpful information about your health and well-being. For more information, visit our medical review.
Dietary Approaches To Stop Hypertension (dash): Potential Mechanisms Of Action Against Risk Factors Of The Metabolic Syndrome
The DASH diet, which stands for Dietary Approaches To Stop Hypertension, is exactly what the name implies: a diet plan designed to reduce or control high blood pressure.
Since it was developed in the early 1990s, the DASH diet has been accepted by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce the risk of heart disease and heart disease in people over time.
Today, nutritionists say that the DASH diet is one of the healthiest and most sustainable diets. Although it’s aimed at people trying to lower blood pressure, it offers a flexible diet that focuses on the basics of healthy eating – so anyone can follow it.
Note: There is no food group that is restricted by the DASH diet. Instead, the DASH diet emphasizes heart-healthy foods and moderate and moderate portions of foods high in fat and salt.
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The DASH diet provides recommended daily and weekly intakes of these food groups. These loose serving guidelines are what make the diet sustainable and flexible, allowing each person to choose their own meal plan.
The DASH diet plan encourages followers to choose healthy foods that help control blood pressure. In contrast, the diet plan restricts:
Because excessive sodium intake is associated with high blood pressure, monitoring sodium intake is important for the DASH diet. Depending on your health needs, there are two different DASH diets you can stick to for sodium:
“For too long we’ve only focused on reducing sodium,” says Lisa Sasson, a registered dietitian and professor of nutrition and nutrition studies at New York University. “Now we know that including some of the minerals found in plant-based foods is very beneficial and beneficial.”
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That’s why the DASH diet is based on nutrient-dense, low-sodium foods like fruits, vegetables, and whole grains, with an emphasis on eating moderately high in healthy fats like poly- and monounsaturated fats.
Note: In particular, the DASH diet emphasizes eating foods rich in potassium, magnesium, calcium, and fiber while keeping sodium levels in check.
Following this concept, the DASH diet targets the root causes of coronary heart disease and high cholesterol by balancing the fats in your diet, such as eggs and dairy products.
Over the years, there have been a number of studies linking low blood pressure and the DASH diet, showing how important diet is to your heart health and blood pressure readings.
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A 2017 study published in the Journal of the American College of Cardiology looked at 412 participants with prehypertension or the first stage of high blood pressure – and it was clear that eating less salt was directly linked to lowering blood pressure.
The study found that participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days without interruption experienced a greater decrease in systolic blood pressure than participants who ate the American diet.
Additionally, the higher a person’s blood pressure was at the start of the study, the greater the improvement seen after the low-sodium DASH diet.
For example, people whose initial systolic blood pressure was greater than 150 mm Hg saw a drop of 15.54 mm Hg, but people whose initial systolic blood pressure was less than 130 mm Hg saw a drop of 2.07 mm Hg.
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A 2014 study in the journal Nutrition, Metabolism & Cardiovascular Disease found that the DASH diet was also associated with lower diastolic blood pressure and systolic blood pressure.
And although these two studies did not examine the effects of the diet on long-term blood pressure, a 2014 study published in the American Journal of Hypertension found that a 16-week DASH diet was associated with lower systolic blood pressure in the following eight months. .
Also, a study carried out in 2018 published in the British Journal of Nutrition of 1,409 participants aged 24 to 28 years found that living the DASH diet can also improve the health of a person’s heart, as it was associated with a higher level of HDL cholesterol and lower blood pressure. a measure of human neurological health.
Heart health was even better for people who combined the DASH diet with regular exercise, the study found.
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“Although the original research was about the benefits of the DASH diet on hypertension, it would be a diet that I recommend to everyone,” says Sasson.
According to Sasson, the diet is easy to follow because it is not too specific and there are not many restrictions, except to cut out too many sweets – the NIH recommends not to exceed five servings per week.
“It’s a safe and sustainable diet for anyone who wants to eat healthy,” says Sasson. “That’s exactly what we would advise everyone to eat.”
Important: Although the main focus of the DASH diet is not weight loss, Sasson says that many people end up losing weight on the diet because many of them eat healthy, less processed foods and reduce their diet.
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For example, a 2016 study found that the DASH diet was more effective for weight loss than other low-energy diets, especially in overweight or obese participants.
According to Sasson, the DASH diet is a great way to educate people about what healthy food looks like, especially when most of us eat on the go and choose processed foods.
If you think you want to try the DASH diet, here’s what a day on DASH might look like:
Note: This is a flexible diet that works with your preferences and leaves room for dining. This meal is based on 2,000 calories, and if your goal is to lose weight, you may want to adjust the amount of food you eat to reflect your height, weight, and activity level.
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Nutritionists recommend the DASH diet for anyone who wants to lower blood pressure in a sustainable and flexible way. You should limit sweets to five times a week, and dairy products to two or three meals a day.
If weight loss is one of your goals, consider reducing your calorie intake by following the DASH dietary guidelines. You can also watch your sodium intake to further reduce blood pressure – between 1,500 mg and 2,300 mg is recommended.
Ashley Laderer is a New York-based freelance writer who specializes in health and wellness. Follow him on Twitter @ashladerer
Katie Walsh is a writing associate at the Health Reference desk at Katie recently graduated from Davidson College with a BA in English and spent most of her time editing the college newspaper and preparing food for the coffee shop.
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