DASH For Your Life - The DASH Diet And How It Can Protect You
- nakshatrah2
- Nov 25
- 3 min read
High blood pressure or Hypertension is becoming an increasingly problematic health issue. It’s often called the ‘silent killer’ because of the disastrous effects it has on the body.
If you or someone you know has been diagnosed with high blood pressure, you’ve probably been told by your healthcare provider to make lifestyle modifications. You might have also heard about the DASH Diet and its importance in controlling blood pressure.
But does it actually work? Or is it just another one of those trendy diets that claim to work miracles?
The DASH diet stands for Dietary Approaches to Stop Hypertension. It was created by scientists with the help of the NIH in the 1990s to ensure that people with hypertension could effectively control it and reduce the risk of more severe heart diseases.
If you or a family member with hypertension has ever struggled with preparing a meal plan or creating a balanced, healthy meal, the DASH diet provides a basic guideline that helps make wholesome meals easier.
How does it work?
The DASH diet aims to decrease the levels of low-density cholesterol, which is the main culprit for heart disease. There are two types of cholesterol in the human body - HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein). The LDL is considered the 'bad' cholesterol because it carries the cholesterol from the liver to other parts of the body, deposits in important organs and inside the walls of the arteries, while the HDL carries the cholesterol from other cells to the liver where it can be processed and flushed out of the body. So essentially, the DASH diet helps to decrease the levels of LDL and looks to prevent deposition of cholesterol in your blood vessels.
What does it include?
The DASH diet focuses on including nutrient-rich foods in the diet, such as fruits, vegetables, whole grains, legumes, low-fat dairy and lean proteins like chicken and fish.
It is low in sodium (which is a component of salt), saturated fats, and sugars. It is rich in minerals like potassium, calcium and magnesium, which help to relax the blood vessels and prevent hypertension.
It restricts the intake of sodium to 2.3g a day, which is around one teaspoon of table salt. By limiting salt, there is less fluid retention in the body, which leads to lower blood pressure.
The DASH diet recommends cutting down on processed foods like carbonated drinks, chips, and other junk foods. It also advises limited intake of fried, oily foods, alcohol and red meats.
It also encourages the consumption of healthy fats like those present in nuts and avocados.
What are the benefits of the DASH Diet?
It has been proven to lower blood pressure, reduce the risk of heart diseases, stroke, cancer, metabolic syndrome and diabetes. It promotes healthier eating habits, weight management and an overall improved lifestyle.
How do I Start?
The DASH diet doesn't have to include fancy or expensive ingredients. It can start at your home, right from your pantry.
1. Replace white bread with whole wheat or whole-grain breads. (It is advised to pay attention to the labels to make sure that the bread doesn't contain a larger quantity of regular flour)
2. Swap salty foods and sugary sodas with healthier options like nuts, quinoa, oats, fruits or fresh juices.
3. Add low-sodium salts or alternatives like herbs, seasoning and citrus zest to enhance the flavour of your meals.
4. Try to cut down on the fried foods and takeaways and aim towards increasing healthier, homemade options.
5. Replace red meat or grilled meats with lean proteins like chicken or fish. You can also try plant-based proteins like soy, beans, spinach or lentils to replace meat options entirely.
6. By paying more attention to the nutrition labels on the back of foods. Aim to consume those which have higher protein content, less saturated fats, less added sugars and lower sodium/salt levels.
7. You can also add a small exercise regimen. The CDC recommends at least 150 minutes of activity a week (if you're not physically active). That's at least 30 minutes of activity for 5 days a week. It could include brisk walking, light jogging or stretching. This adds another beneficial layer to not only maintaining your weight but also towards a healthier lifestyle.
In conclusion, the DASH Diet isn't just another Instagram-recommended fad; it is a medically proven, evidence-based dietary recommendation that provides plenty of health benefits. Small steps lead to huge leaps, especially when it comes to protecting your heart.
References:
4. https://www.cdc.gov/physical-activity basics/benefits/index.html#:~:text=To%20maintain%20your%20weight,or%20maintain%20a%20healthy%20weight.
Assessed and Endorsed by the MedReport Medical Review Board
