Nowadays, The Dash diet is part of the measures adopted to control and prevent high blood pressure. The name is an acronym for Dietary Approaches to Stop Hypertension (DASH).
Developed by researchers in the United States and published a little over 20 years ago, it has been among the most recommended diet plans in the world and the Mediterranean diet, with benefits already proven by science.
Recommended to be adopted in the long term and not temporarily, DASH is recognized as an essential ally in the prevention and treatment of high blood pressure.
This suggests the inclusion of fruits, vegetables, greens, and cereals rich in nutrients that can help reduce blood pressure to reduce sodium consumption, saturated fats, and sugar, as we will see in a menu especially suggested by the EU Atleta.
But its menu is not only for hypertensive people. DASH promotes a proper dietary re-education that helps you lose weight and reduces cardiovascular events, such as stroke and heart attack.
According to the doctor, the results showed that DASH is effective both when adopted in confirmed high blood pressure and in pre-hypertension. It is, therefore, a diet that acts both in the treatment and prevention of the problem.
DASH has been incorporated into the arsenal of cardiologists' prescriptions. This is a diet that has been tested in a well-conducted study. Within the hierarchy of research, the clinical trial is the most reliable.
To give you an idea, in hospitals, the prescription of the diet is the first item because the size of the benefit is already known. Whether in the office or outpatient setting, DASH is part of the set of guidelines for patients - explains the cardiologist
The nutritionist Vivian Ragasso, post-graduated in clinical nutrition and master's student in Sports Medicine, shows that DASH works as a dietary guide for health maintenance and treatment of people who suffer from hypertension. To this end, it brings together simple, easy-to-understand recommendations.
This includes, of course, reducing the consumption of sodium, present in the salt used in food preparation, but also industrialized products. This is the first guideline that people remember when talking about high blood pressure. That is, reduce salt. However, the diet goes further.
DASH is also adopting habits that help modulate the metabolism, promoting health and quality of life, and, especially, providing nutrients that help reduce blood pressure, such as potassium, magnesium, and fiber.
Among the changes, we can mention increasing the consumption of fruits, vegetables, legumes, seeds, oilseeds, and grains, such as legumes; reducing refined carbohydrates, preferring whole-grain carbohydrates; and changing from higher-fat meats, milk, yogurt, and cheeses to the leaner version and in moderate amounts - adds the nutritionist.
In other words, even those who are not hypertensive can adopt the DASH diet, which will contribute to their health and prevent future cardiac problems.
What to Eat
- Fruits
- Vegetables, raw or cooked. Examples: broccoli, cauliflower, carrots, and beets
- Seeds and oilseeds, such as nuts and walnuts. In the case of oilseeds, professional guidance is needed to avoid exaggeration
- Legumes, such as beans and chickpeas
- Grains and whole grains
- Lean meats, replacing the so-called red meats, rich in fat
- Milk, yogurt, and cheese in the version with less fat and moderate amounts
- Whole-grain carbohydrates, instead of refined ones
- Up to 5 g of salt per day, initially. This amount is equivalent to a teaspoon and contains 2,300 mg of sodium. Over time, you should decrease your salt intake to 3.5 g to 4 g daily in most cases.
What to Avoid
In general, it is recommended to restrict fat-rich foods of animal origin and processed products, which have a lot of sodium, sugar, and/or saturated fat in their composition.
In processed foods, it is especially recommended to avoid those with a long shelf life. These foods are very rich in preservatives and sodium.
Therefore, in
DASH, one should avoid consuming:
- Fatty meats
- Whole milk and dairy products: Grated cheese and butter should also be avoided.
- Oils and margarine: Olive oil can be consumed, but not in large quantities, as in the Mediterranean diet.
- Sweetened and industrialized beverages, such as soft drinks and juice boxes
- Sweets, including ready-made cakes and filled cookies
- Processed meats, such as ham, bologna, salami, sausage, and frozen hamburgers.
- Ready-made seasonings, flavor enhancers, ketchup, mustard, and mayonnaise.
- Fast food: It is worth emphasizing that this is the case with pizza, potato chips, hamburgers, bacon, drumstick, and other fried snacks.
- Industrialized food in general: Therefore, the list also includes canned food, packaged snacks, water and salt cookies, instant noodles, bread, and industrialized frozen food, such as ready-made lasagna.
- Excess salt: About 40% of this ingredient is sodium, which is still present in many industrialized and commercialized ready-to-eat foods. Thus, it is essential to pay attention to the recommended daily dietary allowance and avoid these options that promise convenience but are rich in sodium.
Benefits
1. Reduction and control of blood pressure: This is true even for individuals who already take hypertension medication. In some cases, it is even possible to reduce the amount of medication administered.
For pre-hypertensives, adherence to DASH can delay the development of the condition and delay pharmacological intervention.
2. Decreased risk of cardiovascular events such as stroke and heart attack
3. Reduction of LDL cholesterol, known as bad cholesterol
4. Decreased cellular and metabolic inflammation
5. Weight loss
6. Increased quality of life and well-being. The individual may notice an improvement in mood, better sleep quality, and more disposition for day-to-day activities, including the practice of physical exercises.
DASH Diet Meal
Plans
Vivian Ragasso indicates how to put together a menu for meals according to the DASH recommendations. For further guidance on foods and portions, consult a nutritionist.
Breakfast
- Fruit
- Oatmeal
- Hummus, a paste made with chickpeas
- Homemade bread or natural fermentation
- Green juice
Morning Snack
- Unsalted chestnuts
- Fruit
Lunch
- Raw salad seasoned with olive oil and lemon and flaxseed
- Brown rice
- Beans
- Whitefish OR tofu seasoned with fresh or dehydrated herbs
- Boiled vegetables: For example, broccoli, cauliflower, carrots, and beets
Afternoon Snack
- Fruit salad with granola
- Low-fat or 0% fat yogurt
Dinner
- Raw salad seasoned with olive oil and lemon and flaxseed
- Sweet potato
- Whitefish OR tofu seasoned with fresh or dehydrated herbs
- Boiled vegetables
- Fruit (dessert)
Indications
- Hypertensives
- Individuals with a family history of high blood pressure. After all, in these cases, they are also subject to developing this condition.
- People who want to adopt healthier habits at the table and promote a nutritional re-education.
Contraindication
DASH applies to the majority of the population. However, those with chronic diseases or dietary restrictions should consult a doctor and/or nutritionist to determine if the diet is indicated or what adjustments can be made to the plan.
How It Works
Developed by researchers in the United States more than two decades ago, DASH proposes consuming foods rich in protein, fiber, potassium, magnesium, and calcium, nutrients that help reduce blood pressure.
In addition, it recommends reducing sugar and saturated fat, including olive oil, and establishes the maximum daily consumption of sodium.
Initially, the guideline is that this intake should not exceed 2,300 mg per day. The idea is that, gradually, followers reduce this amount to below 1,500 mg.
It is with these measures that the diet promises to help control hypertension. In this chronic disease, the levels of systolic (SBP) and diastolic (DBP) blood pressures are high and greater than or equal to 140/90 mmHg, or 14 by 9, as it is commonly referred to.
The DASH clinical trial has shown that it is possible to reduce the maximum and minimum values by 5.5 mmHg and 3.0 mmHg, respectively
The diet, therefore, is a proposal of dietary re-education indicated for people with hypertension or a predisposition to this problem and not a temporary diet. Besides, it should be part of a set of habits for a healthier lifestyle.
Following medical advice, these patients should promote changes such as smoking cessation and regular physical activity. In some cases, medication use may also be prescribed, but without losing sight of the diet.
Wiehe comments that the incidence of hypertension is growing among Brazilians. It is the most prevalent disease in the country. It is estimated that approximately one in every four adults is hypertensive.
Still, according to the cardiologist, half of these individuals don't have the problem under control, and a large number has not yet been diagnosed. This picture calls for attention.
The doctor reminds us that hypertension is a risk factor for cardiovascular events, such as stroke, heart attack, and heart and kidney failure. In this context, the study has shown that DASH is also effective.
The clinical trial is very positive from the results point of view. There was a reduction in blood pressure but also in cardiovascular morbidity and mortality. The group allocated to receive DASH and a healthier package, with physical activity and smoking cessation, had fewer cardiovascular events, such as stroke.
This is very beneficial, in terms of cardiovascular prevention," says Wiehe, adding that, although it was not the goal of the research, weight loss was also recorded among adherents of the diet, helping to improve the overall condition of these participants.
Clinical nutritionist of a treatment center in the areas of orthopedics, rehabilitation, and sports medicine, the Cohen Institute, Ragasso explains that, if hypertension is the only problem and the person does not have other associated diseases, there are no restrictions to adhere to this eating plan.
Even so, he reminds me that it is vital to seek professional guidance before starting the diet. With the support of a nutritionist, it is possible to individualize the recommendations, choose the food better, and have the necessary support to promote habits more easily and gradually. The guidance to learn how to read the labels of the products on the shelves is very important in any diet plan.
For each
person, we need a detailed evaluation to indicate the amount of food and times
and assess allergies, intolerances, and preferences to respect metabolic
individuality, food choices, and restrictions. We must also consider the
physical activity or sedentary lifestyle and other associated comorbidities -
says Ragasso.
Other Tips for
A Healthy Blood Pressure
Yes, DASH can help control blood pressure. But adhering to this method is not the only measure indicated for patients with hypertension or predisposition to this problem.
When the patient already has high blood pressure or has a family history, they should see a doctor.
The president of Socergs comments that the treatment starts with changes in the diet, including recommendations for DASH.
However, the patient needs to be evaluated for an individualized prescription and orientation. Besides involving the adoption of other measures, such as physical activities and smoking cessation, depending on the condition, medication may be necessary.
Among obese patients, there is also the possibility of indicating surgical intervention to help weight loss.
There is no doubt that the treatment for hypertension or pre-hypertension starts with food. But it is necessary to give time for this approach. Often, we guide a lifestyle change for three to six months.
If this approach does not affect, we consider medication, which in most cases must be taken for the rest of the patient's life. But even on medication, the individual will need to maintain his diet.
If he doesn't change his eating habits, he will need to increase the amount of medication - explains the cardiologist.
Therefore, the
doctor reinforces some fundamental conducts for the lifestyle of pre or
hypertensive patients:
- Adoption of healthier eating, such as the DASH diet
- Regular practice of physical activities
- Abandoning smoking
- Reducing the consumption of alcoholic beverages
The cardiologist comments that some people can be resistant to these changes. That is why it is essential to have medical help. What can't be for the individual to stay away from these practices.
After all, hypertension inspires care since it is associated with heart attack, stroke, and chronic kidney and heart disease. When established, all these conditions affect the quality of life, not to mention the financial impacts.
There is a great national effort to try to reduce the number of hypertensive individuals. About 40 million Brazilians have hypertension. It is necessary to change this prevalence.
But these guidelines can be challenging to adhere to. Seek advice from health professionals where you have access. It can be in public health units, including family health units or doctor's offices. Look for trained professionals to guide the adherence to these recommendations - he concludes.