“The DASH Diet: A Comprehensive Guide for Lowering Blood Pressure and Losing Weight”

So, one of the steps your doctor may recommend to lower your blood pressure is to adopt the Dash Diet.

DASH is the acronym for Dietary Approaches to Stop Hypertension. The diet is simple, writes Dashdiet.org.

• Eat more fruits, vegetables and low-fat dairy foods

• Reduce your intake of foods high in saturated fat, cholesterol and trans fat

• Eat more whole grain foods, fish, poultry and nuts

• Limit sodium, sweets, sweetened beverages and red meat.

What is the DASH diet?

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet designed specifically to help lower blood pressure and prevent cardiovascular disease.

Developed in the 90s by American researchers, the DASH diet has been ranked as the healthiest diet in the world by numerous nutrition and cardiology experts. This diet emphasizes eating foods rich in essential nutrients, such as potassium, calcium, magnesium, and fiber, and limits saturated fat, cholesterol, and sodium.

How it works and why the DASH diet is recommended

The DASH diet works by encouraging the consumption of healthy foods and reducing the consumption of unhealthy foods, which can contribute to high blood pressure and cardiovascular disease. The basic principles of the DASH diet include eating fruits, vegetables, whole grains, low-fat dairy products, fish, chicken, beans and nuts, according to Webmd.com. This diet has numerous health benefits, such as:

• Helps lower blood pressure and prevent hypertension.

• Contributes to lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).

• Promotes a healthy and sustainable lifestyle without relying on severe restrictions.

• May help prevent and manage cardiovascular disease, diabetes and obesity.

• The DASH diet is rich in nutrients, vitamins and minerals essential for overall health.

Diet DASH menu

A typical DASH diet menu includes the following foods and servings:

Fruit: 4-5 servings per day

Vegetables: 4-5 servings per day

Whole grains: 6-8 servings per day

Low-fat dairy products: 2-3 servings per day

Lean meat, poultry and fish: 6 servings or less per day

Nuts, seeds and legumes: 4-5 servings per week

Healthy fats and oils: 2-3 servings per day

Sweets and added sugars: 5 servings or less per week.

DASH diet by days

Here is a sample menu for a week on the DASH diet, according to Healthline.com:

Months:

Breakfast: Oats with berries and skim milk Snack: An apple and a handful of almonds Lunch: Spinach, avocado, tomato, cucumber and grilled chicken breast salad Snack: Low-fat Greek yogurt and honey Dinner: Fish in the oven with grilled vegetables and quinoa.

Tuesday:

Breakfast: Smoothie with bananas, strawberries, almond milk and flax seeds Snack: A cucumber and hummus Lunch: Sandwich with whole wheat bread, turkey, avocado, tomato and salad Snack: A handful of nuts and raisins Dinner: Tofu with sautéed vegetables and brown rice

Wednesday:

Breakfast: Whole-wheat pancakes with fresh fruit and maple syrup Snack: Carrot and half an avocado Lunch: Vegetable soup and a slice of whole-wheat bread Snack: Low-fat yogurt and a handful of nuts Dinner: Grilled chicken with baked sweet potatoes and broccoli

Joi:

Breakfast: Whole grain cereal with skim milk and sliced ​​bananas Snack: A grapefruit and a handful of almonds Lunch: Quinoa salad with vegetables and nuts Snack: A slice of whole grain bread with peanut butter Dinner: Grilled fish with vegetables and brown rice

Friday:

Breakfast: Low-fat Greek yogurt, fruit, and whole grain granola Snack: An orange and a handful of walnuts Lunch: Whole-wheat wrap with chicken, vegetables, and hummus Snack: An apple and a low-fat yogurt Dinner: Chili con carne with beans, lean beef and salad

Saturday:

Breakfast: Omelet with vegetables and feta cheese Snack: A banana and a handful of sunflower seeds Lunch: Tuna salad with beans, tomatoes and olives Snack: A cucumber and hummus Dinner: Vegetable curry with basmati rice

Sunday:

Breakfast: Smoothie with fruit, low-fat yogurt and chia seeds Snack: A pear and a handful of almonds Lunch: Sandwich with wholemeal bread, smoked salmon, avocado and salad Snack: A handful of nuts and raisins Dinner: Wholemeal pasta with vegetables and tomato sauce

This menu is just an example of what a week on the DASH diet might look like. People who adopt this food style can make their menu as they like, respecting, of course, the basic principles. The DASH diet is flexible and can be adjusted according to each person’s tastes, allergies and intolerances.

To make sure you’re following the DASH diet properly and getting all the health benefits, we recommend that you consult a nutritionist or health care professional before starting this diet.

Facts about the DASH diet

People who adopt this diet must inform themselves very carefully. So here are some fairly common questions from people who want to start the DASH diet, according to Healthline.com:

Can I drink coffee during this regimen?

The DASH diet does not set specific rules for coffee. However, some people worry that caffeinated beverages such as coffee can raise their blood pressure. Caffeine can cause a short-term increase in blood pressure. Moreover, this increase is greater in people with high blood pressure. However, a recent review stated that this popular drink did not increase the long-term risk of high blood pressure or heart disease, although it did cause a short-term (1-3 hour) increase in blood pressure. For most healthy people with normal blood pressure, 3-4 regular cups of coffee per day is considered safe.

Do I need to exercise on the DASH diet?

The DASH diet is even more effective in lowering blood pressure when paired with physical activity. It is recommended to do 30 minutes of moderate activity most days and it is important to choose something you enjoy, running, dancing, gymnastics, zumba, any kind of activity that makes you want to keep going.

Can I drink alcohol on the DASH diet?

Excessive alcohol consumption can increase blood pressure. In fact, regular consumption of more than 3 drinks per day has been associated with an increased risk of high blood pressure and heart disease On the DASH diet, you should consume alcohol in moderation and not exceed the official limits – 2 alcoholic drinks or less per day for men and 1 or less for women.