There are “miracle” diets that make you believe that they are the solution to fight the hypertension. However, later this proved that they do not reach any scientific basis. But today we will see one that, according to experts, if it works. is the DASH diet.
The DASH diet (Dietary approaches to stop hypertension, Which in Spanish would be translated as Dietary Approaches to Stop Hypertension;) was created by the United States Institute of Health with the goal of helping to reduce the effects or prevent hypertension.
This diet is the most scientifically valued after the Mediterranean diet. The director of the Department of Preventive Medicine and Public Health of the University of Navarra, Miguel Ángel Martínez-González explains that “it is a tailored to prevent hypertension and control high blood pressure “.
He also adds that, “if we really intervened with dietitians and with a well – made method aimed at changing dietary behavior and adapting the DASH diet, many drugs for hypertension and many of its adverse effects would be saved. No need to use drugs if there is a lifestyle and diet remedy”
The DASH diet
The goal of this diet is to reduce sodium in the diet, to values below 2.3 g. Also, boost the content of potassium, calcium and magnesium, minerals that better achieve hypertension.
Maria Ballesteros, from the Nutrition Area of the Spanish Society of Endocrinology and Nutrition, states that “The DASH diet emphasizes foods rich in calcium, potassium, magnesium and fiber, which when combined, help lower blood pressure.”
What steps to follow in feeding?
The guidelines to follow in the DASH diet are as follows:
- Reduce carbs and cholesterol, and increase fiber, such as oats. It is recommended to consume 30 grams of fiber daily.
- Eat nuts, seeds or legumes daily. Because they lower blood cholesterolSo, they are great allies if we want to keep blood pressure under control.
- Choose fish, skinless poultry and soy products (soy) as they are the best sources of protein.
- Minimize sweet and savory cookies. Consumption of sweets can lead to obesity and diabetes, which are two conditions that directly influence high blood pressure.
- Avoid consuming a lot of processed and fried foods, since, these are high in saturated fats
- Reduce sodium intake, especially salt. Excessive salt intake prevents a brain safety mechanism from being activated that prevents it from causing blood pressure to rise.
- Choose low-fat dairy products
- Decrease egg yolks, hard cheeses, whole milk, sour cream, ice cream, butter and fatty meats (and large portions of meat).
- Avoid adding different seasonings or sauces when cooking. Because, these sauces or garnishes may contain foods that cause us to raise our blood pressure
- Grill the meat, grill, boil and bake. The risk of hypertension is 15% higher in those who prefer well-cooked food compared to those who prefer raw meats.
- We need to select fats like those that contain olive oil. It is advisable to choose these types of fats because they are considered healthy dietary fats
- Learn how to read food labels to choose healthy ones. Stay away from fast food restaurants, where healthy options can be hard to find.
Who is the DASH diet aimed at?
Maria Ballester explains that “the DASH diet is aimed primarily at patients with hypertension“But because it is a fairly healthy dietary pattern, it could be used in people without pathologies or with other metabolic pathologies such as diabetes or dyslipidemia.”
There are two studies, published in Nutrition for public health in 2017 and in The Journal of Gerontology series A in 2020, which state that there is a relationship between the implementation of the DASH diet and the reduction of the risk of depression.