The DASH diet was developed by specialists at the National Heart, Lung, and Blood Institute in the United States (NHLBI, National Heart, Lung, and Blood Institute), who observed a relationship between the foods eaten and blood pressure values. DASH(Dietary Approaches to Stop Hypertension), literally translated, means 'stopping hypertension with diet'.
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The DASH diet programme is based on several principles, which, if followed regularly, allow us to achieve the diet's goal of reducing high blood pressure, cholesterol and ensuring a healthy body weight.
The principles of the DASH diet
- Eating a specific number of daily portions of food from different food groups (cereal products, vegetables and fruit, dairy products, meat and fish, vegetable fats, sweets). The number of portions depends on individual caloric needs.
- Reduce the intake of animal fat in favour of vegetable fat. Consumption of fat-free or skim dairy products, a source of protein and calcium, is recommended.
- Limit meat consumption to 2 or 1 portion per day. Lean, non-fried poultry meat and fish are preferred.
- Increase the intake of fruit and vegetables to 4-5 portions a day, which are a source of fibre and minerals. In addition, nuts and almonds, rich in essential fatty acids, are an important part of the diet.
- Eating whole grain cereal products, seeds, grains, which should be the main source of energy in the diet.
- Limiting the intake of sweets, which are a source of simple sugars.
- Reduce sodium intake to 1,500 mg (2/3 teaspoon of table salt).
- Drink about 1.5 litres of fluids per day, choosing low-sodium mineral water.
The DASH study confirmed that subjects adhering to the dietary principles of the DASH programme achieved a reduction in systolic blood pressure by an average of 6 mm Hg and in diastolic blood pressure by about 3 mm Hg. The greatest reductions were seen in subjects with moderate hypertension. Systolic blood pressure decreased by 11 mm Hg and diastolic blood pressure by 6 mm Hg. The effects were noticed after just 2 weeks on the diet.
DASH diet, photo: panthermedia
How does the DASH diet affect our health?
The DASH diet can therefore make a very important difference. It has a proven antihypertensive effect by reducing sodium intake, increasing fruit and vegetable intake, limiting saturated fatty acids and total fat. It prevents the development of hypertension, obesity, atherosclerosis and type 2 diabetes.
