DASH Diet : Dietary Approach to Stop Hypertension
DASH diet is a diet which is recommended for people who have hypertension, or are likely to suffer from hypertension in near future. DASH diet reduces the risk of heart disease in hypertensives. DASH diet focuses on fruits, vegetables, whole grains and lean meats. The diet is low in or does not recommend red meat, salt, added sugars or fats.
DASH diet gives a number of potential benefits other than reducing hypertension, and the other main two are weightloss and reduced cancer risk.
Regular DASH diet recommends not more than 1 tsp (2300 mg) of sodium per day.
The lower-salt version recommends only 3/4th tsp (1500 mg) of sodium per day.
DASH diet Effects
Lowers Blood Pressure – Normal BP for adults is 120 mm of Hg for systolic and 8o mm of Hg for diastolic. People with BP reading of 140/90 are considered to have high BP.
Aids weightloss – Actually consuming a DASH diet leads to controlled calorie deficit. Hence, the person is consuming less calories than he or she is spending. As DASH diet cuts out high fat, added sugar foods, the calorie intake is already reduced and hence the resultant weight loss.
Decreases Cancer risk – May be related to main focus of DASH diet on fruits, vegetables, and whole grains and cutting out processed food.
Lowers Metabolic Syndrome risk – which includes high blood pressure ,high blood sugar and high cholesterol levels. The syndrome has a high risk of heart attack and stroke. DASH diet lowers it.
Lowers risk of Diabetes Mellitus Type 2.
Decreases heart disease risk.