There are “miracle diets” that lead you to believe they are the solution to fight hypertension. However, it is later shown that they do not reach any scientific basis. But today we’re going to see one that works according to the experts. Is the DASH diet.
The DASH Diet (Diet approaches to stop hypertension, which would be translated in Spanish as dietary approaches to stop hypertension;) was created by the United States Institute of Health with the purpose of helping to reduce or prevent the effects of hypertension.
This diet is best scientifically appreciated after the Mediterranean diet. Miguel Ángel Martínez-González, Director of the Preventive Medicine and Public Health Department of the University of Navarra, explains that “it is a tailored suit to prevent hypertension and control high blood pressure ”.
He also adds that “if you really intervene with dietitians and with a well-executed method of changing eating habits and modifying the DASH diet, many drugs for hypertension and many of its adverse effects are spared. . Do not use medications if there is a lifestyle and diet cure“
The DASH Diet
The purpose of this diet is to reduce the sodium content in the diet to values less than 2.3 g. Also increase the levels of potassium, calcium and magnesium, minerals that better achieve hypertension.
María Ballesteros, from the Nutrition Area of the Spanish Endocrinology and Nutrition Association, confirms this “The DASH diet emphasizes foods rich in calcium, potassium, magnesium and fiber, which, when combined, help lower blood pressure.”
What steps should you follow when eating?
The guidelines to follow in the DASH diet are as follows:
- Reduce carbohydrates and cholesterol, and increase fiber, such as oatmeal. It is advisable to consume 30 grams of fiber daily.
- Eat nuts, seeds or legumes every day. Because they lower blood cholesterolTherefore, they are great allies when we want to control blood pressure.
- Choose fish, skinless poultry, and soy products as these are the best protein sources.
- Minimize cookies and crackers. The consumption of sweets can lead to obesity and diabetes, two conditions that directly affect the increase of blood pressure.
- Avoid consuming an amount of processed and fried foods, because these are rich in saturated fat
- Reduce sodium intake, especially salt. Excess salt intake causes a safety mechanism in the brain that prevents blood pressure from rising.
- Opt for low-fat dairy products
- Cut back on egg yolks, hard cheeses, whole milk, whipped cream, ice cream, butter, and fatty meats (and large portions of meat).
- Do not add different dressings or sauces while cooking. Because these sauces or dressings can contain foods that cause our blood pressure to rise
- Cook the meat on the grill, over the coals, cook and fry. The risk of hypertension is 15% higher in those who prefer well-cooked food compared to those who prefer raw meat.
- We must select fats that contain olive oil. It is advisable to opt for these types of fats as they are considered healthy dietary fats
- Learn how to read food labels to choose healthy foods. Stay away from fast food places where healthy options are hard to come by.
Who is the DASH diet for?
María Ballestero explains that “The DASH diet primarily targets patients with hypertension, but since it is a fairly healthy diet, it could be used in people without pathologies or with other metabolic pathologies such as diabetes or dyslipidemia ”.
There are two studies, published in Public Health Nutrition in 2017 and in The Journal of Gerontology series A in 2020, who state that there is a link between the implementation of the DASH diet and the reduction of the risk of depression.