The initials of the DASH diet refers to Dietary Approaches to Stop Hypertension (dietary approaches to stop hypertension), so it is a balanced eating plan aimed at treating or preventing high blood pressure.

In this sense, in addition to adopting healthy habits to reduce the risk of cardiovascular disease, this diet can have a Significant impact in young and middle-aged adults with stage 1 hypertensionAccording to new research presented at the American Heart Association’s 2022 Hypertension Scientific Sessions, collected by Infosalus.

What are its benefits

- Advertisement -

The research showed that following this eating plan may have the greatest health benefit for people with hypertension, “with an estimate of 15,000 heart disease events prevented among men and 11,000 events among women“, they add in Infosalus.

According to Mayo Clinic specialiststhe DASH diet adds foods “high in potassium, calcium, and magnesium,” while limiting those with “high in sodium, saturated fat, and added sugars.

- Advertisement -

Previous studies had already revealed that the adoption of this diet could reduce hypertension in just two weeks. “It can also lower low-density lipoprotein levels (LDL or bad cholesterol) in the blood,” they add at the Mayo Clinic.

Recommendations for adapting the DASH diet

In this type of diet, specialists recommend the consumption of fresh fruits and vegetables, whole grains and nuts, fish and low-fat meats, In addition to the consumption of a high content of skimmed dairy products, they collect in the Spanish Society of Endocrinology and Nutrition.

- Advertisement -

In this way, the DASH diet is composed mainly of vegetables and fruits; low-fat dairy products; cereals and whole grains; lean meats; fish; legumes; eggs; seeds; dried fruits such as walnuts, and healthy fats, such as olive oil.

From the Spanish Society of Endocrinology and Nutrition they offer the following general recommendations:

  • Control the amount of salt for cooking: limit to less than 3 grams per day.
  • Avoid ultra-processed or precooked products.
  • Use condiments, such as pepper, paprika or lemon, to flavor foods.
  • Preferably consume canned fish or similar natural, in moderation
  • Avoid adding meat or fish broth pills to meals.
  • Avoid carbonated and stimulant drinks.
  • Eat three fruits a day.
  • Eat two to three skimmed dairy products daily.
  • Grill, boil or steam food.
  • Maintain proper hydration, from 1.5 to 2 liters of water daily.
  • Consume fish and lean meats, limiting red meats.