What is the DASH diet and why does it help control blood pressure?

Over the years there has been an increase more evidence scientist on the contributions that the DASH Diet can deliver to health .

This diet is named after the acronym Dietary Approaches to Stop Hypertension and, as its name suggests, stands out because helps control the blood pressure .

Although it is known that actions such as reducing salt intake can help in this regard, DASH promises multiple benefits .

It is a regime which It is rich in fruits, vegetables and whole grains .

Internist and Harvard Medical School researcher Stephen Juraschek told the New York Times that many people would benefit from adopting it .

Especially those who are faced with cases of hypertension .

According to the doctor, There is plenty of evidence to support this. .

Features of the DASH diet include: consider eating four to five servings of fruits and vegetables per day .

Juraschek had predicted that at the beginning, For some, this may seem “radical” especially for those who are not used to consuming these foods.

However, he emphasized that “In reality, we are talking about fruits and vegetables that take up half the plate” at every meal.

An article from National Institutes of Health of the United States (NIH) states that “the DASH dietary plan does not require any special foods and instead provides daily and weekly nutritional goals “.

Organization specialists detail, in general terms, that This diet recommends the following:

1. Eat vegetables, fruits and whole grains
2. Include low-fat or fat-free dairy products, fish, poultry, beans, nuts and vegetable oils.
3. Limit foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like coconut, palm kernel, and palm oil.
4. Limit sugary drinks and sweets

The DASH diet stands out because it can help reduce blood pressure .

Although it’s unclear why this effect occurs, Lawrence Appel, an academic at the Johns Hopkins University School of Medicine, told the Times that It is likely that the fact that it is rich in potassium contributes to this. .

This diet also stands out because It is rich in fiber, calcium and magnesium while recommending against foods high in sodium, saturated fats and added sugars.

However, according to the American newspaper, Depending on the case, it can allow you to consume up to five servings of sweets per week. .

A ration, in this context, it could be a small cookie .

From MedlinePlus They assure that, Among its health benefits are the following:

1. Reduce high blood pressure
2. Reduce the risk of heart disease, heart failure and stroke
3. Helps prevent or control type 2 diabetes
4. Improve cholesterol levels
5. Reduce the risk of kidney stones

Even though taking care of your diet can already bring benefits, doing physical exercise is also a key aspect they recommend health professionals.

According to MedlinePlus, it is suggested accompany the DASH diet with 30 minutes of exercise per day most days of the week it’s possible.

“The important thing is to have a total of at least 2 hours and 30 minutes per week of moderate-intensity activities . Do exercises that get your heart pumping. To avoid weight gain, exercise 60 minutes a day,” they say on the site, which offers information from the U.S. National Library of Medicine.

Stephen Juraschek, an academic at Harvard University, explained to the Times, as an example, that If you’re following a 2,000-calorie-a-day diet, a DASH diet may include the following in addition to fruits and vegetables:

1. Two to three servings of low-fat or low-fat dairy products
2. Up to six 28-gram servings of lean meat, poultry and fish
3. Additionally, Juraschek suggested eating four to five servings of nuts, seeds and legumes, divided into servings throughout the week.

In the same vein as a 2,000 calorie per day diet and in general, THE Mayo Clinic also provides detailed suggestions regarding DASH :

1. Cereals or cereals: between 6 and 8 servings per day . A serving may contain 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce (28 g) of dry cereal.
2. Vegetables: between 4 and 5 servings per day . A serving is 1 cup raw leafy greens, 1/2 cup chopped raw or cooked vegetables, or 1/2 cup vegetable juice.
3. Fruits: between 4 and 5 servings per day . One serving is equivalent to one medium fruit; 1/2 cup fresh, frozen or canned fruit; or 1/2 cup fruit juice
4. Low-fat or low-fat dairy products: 2 to 3 servings per day . One serving is 1 cup of milk or yogurt or 1 and 1/2 ounces (42.5 grams) of cheese
5. Lean meats, poultry and fish: six servings of 1 ounce (28 grams) or less per day . One serving is 1 ounce (28 grams) of cooked beef, poultry or fish or 1 egg
6. Nuts, seeds or legumes: between 4 and 5 servings per week . One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes
7. Fats and oils: between 2 and 3 servings per day . One serving is 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.
8. Candy and added sugar: 5 servings or less per week . One serving is 1 tablespoon of sugar, jelly or jam; 1/2 cup sorbet; or 1 cup of lemonade

It is good to remember that Portions and foods may vary depending on each case, but it is always advisable to consult a specialist to assess your situation and the best ways to remedy it.

Crystal Tyson, a neurologist specializing in hypertension at Duke University School of Medicine, told the Big Apple newspaper that The diet has some room for flexibility and the best way to incorporate it is to go little by little. .

The latter can be done, for example, gradually adding amounts of fruits and vegetables to meals .