The Dash Diet (Dietary Approaches to Stop Hypertension)
March 25, 2022
The dash diet is a healthy and nutrient-dense meal plan that is specifically designed to treat or prevent hypertension. Hypertension is a condition of elevated blood pressure. Blood pressure is the force exerted by the blood on the walls of blood vessels. However, the increased pressure can lead to severe consequences. Hypertension is one of the primary risk factors for cardiovascular diseases which include atherosclerosis, heart attack, coronary dysfunction, stroke, heart failure, and aneurysm. It is very important to maintain stable blood pressure and this is where the DASH diet steps in.
The DASH diet is a consciously curated meal pattern that is focused on controlling blood pressure. The main goal of the DASH diet is to limit food that is high in sodium, saturated fat, and added sugars. On the other hand, the DASH diet includes foods that are rich in other essential minerals like potassium, calcium, and magnesium.
DASH DIET: What to eat?
The DASH diet meal plan includes a variety of heart-healthy food ingredients and a well-balanced nutrient-dense diet pattern. The DASH diet meal plan includes a lot of fruits and vegetables along with whole grains. It also includes good fat food sources, low-fat-free dairy options, fish, poultry, and beans. The DASH diet meal plan limits the intake of highly saturated fatty foods and meals and full-fat dairy products. When one is following a DASH diet meal plan it is important to choose foods that are low in sodium and saturated fats, high in potassium, calcium, and magnesium.
Let’s take a look at the list of ingredients you can and cannot use to incorporate in your DASH diet meal plan.
You must include:
- –Complex carbohydrates: Wholegrain foods and cereals, millets, oats and pulses, legumes, nuts, and seeds. They have a higher glycemic index and are rich in fiber and essential minerals which are important to maintain nourishment and health.
- –Nuts and seeds: omega 3 rich fat sources that are good and heart-healthy fats in nature are a must in the DASH diet meal plan. They include walnuts, almonds, flax seeds, pumpkin seeds, sunflower seeds.
- –Fruits and vegetables: Antioxidant-rich fruits and vegetables are a very important part of the DASH diet meal plan. They help lower the risk and also fight against the free radical damage that occurs during hypertension which worsens the ongoing crises condition. Therefore, a lot of dark green leafy vegetables, collard greens, colored roots, tubers, and fruits that are rich in vitamin A and C must be included in the diet. These fruits and vegetables are also rich in fiber and essential minerals like magnesium, calcium, and potassium.
What you must avoid?
- Processed food products: Highly processed foods are extremely unhealthy and have a very high sodium content which further aggravates the condition of hypertension. They must be completely avoided in a DASH diet meal plan.
- High sugar foods and sugary drinks: Consuming too much sugar has a seriously negative effect on health. Excess of sweetened foods and beverages can lead to weight gain, elevated blood sugar levels, and an increased risk of heart diseases.
- Saturated fats: eating foods that are rich in saturated fats disrupts one’s lipid profile completely. High levels of cholesterol and triglycerides are observed which increase the risk of various metabolic diseases primarily affecting heart health.
How to balance sodium when following a DASH diet meal plan:
- Sodium-free spices can be incorporated into the meal for taste and flavor instead of salt.
- Salt can be avoided when cooking rice, pasta, or roti
- Avoid foods with added preservatives, packaged food products.
- Reading food labels and consciously buying low sodium or no salt added alternatives.
Research and studies show that following a DASH DIET for 2-3 weeks has shown a positive impact on blood pressure levels. It also helps maintain a healthier lipid profile by lowering LDL cholesterol which is one of the main parameters along with increased blood pressure that increases the risk of heart diseases and stroke.
