More than a billion individuals worldwide suffer from high blood pressure, and this figure is growing. In fact, the number has doubled in the last 40 years. With high blood pressure associated with an increased risk of disorders including heart disease, kidney failure, and stroke, this increase is cause for concern.
A specialized diet, called the DASH diet, was created to help people manage high blood pressure and lower their risk of developing heart disease. Continue reading to learn more.
Understanding the DASH Diet
People who want to prevent or manage hypertension, often known as high blood pressure, and lower their risk of heart disease are advised to follow the DASH diet, which stands for Dietary Approaches to Stop Hypertension.
Lean meats, fruits, and vegetables are the main components of the DASH diet.
The diet was developed in response to research showing that persons who ate a plant-based diet, such as vegans and vegetarians, had much lower rates of high blood pressure.
Because of this, the DASH diet prioritizes fruits and vegetables while also including certain lean protein sources, such as chicken, fish, and legumes. Red meat, salt, added sugars, and fat are all restricted in the diet.
The fact that this diet limits salt consumption, according to scientists, is one reason why people with high blood pressure can benefit from it. The standard DASH diet regimen recommends consuming no more sodium than 1 teaspoon (2,300 mg) per day, which is in accordance with the majority of national recommendations.
Potential Benefits of the DASH Diet
In addition to decreasing blood pressure, the DASH diet may also lead to weight loss and a lower chance of developing cancer. It’s important to understand that DASH wasn’t made primarily to aid in weight loss; therefore, you shouldn’t anticipate it to do so on its own. The diet does have a variety of benefits, including the following:
May aid in weight loss: People may discover that they automatically cut back on their calorie consumption and lose weight when following the DASH diet since it excludes so many high-fat, sugary meals. Others might need to consciously limit their intake.
May reduce diabetes risk: A decreased risk of type 2 diabetes has been associated with the diet, as some studies show that it can also reduce insulin resistance.
May reduce the chance of developing heart disease: According to a recent assessment, eating a diet similar to the DASH diet was linked to a 29% lower risk of stroke and a 20% lower risk of developing heart disease in women.