DASH Diet: What to Eat and Who It's For

When we use the term "diet" we often make the mistake of thinking exclusively of a need to lose weight. This is not the case, the word "diet" indicates a general diet, aimed at a plurality of objectives depending on the subject and the needs of health. The The DASH diet , for example, is especially recommended for those who suffer from problems related to high blood pressure.

What is the DASH diet and how does it work?

DASH is an acronym, from the English Dietary Approaches to Stop Hypertension : a dietary approach aimed at fighting hypertension.

It was studied and developed by National Heart, Lung, and Blood Institute (NHLBI) , the American research center based in Maryland, which specifically deals with patients with disorders related to too high blood pressure. Harvard University also contributed to the studies.

This dietary model, therefore, It aims to improve the general health of the body by keeping blood pressure under control , both in those who need to lower it and in those who are healthy and do not want to risk their blood pressure rising in the future.

A healthy perspective and an absolutely scientific origin for this diet, which is proposed as a plan to learn to eat well, in a varied way , following the seasonality of foods, without excesses and with few condiments.

In fact, salt, together with “bad” fats, are identified as the main culprits of cardiovascular, respiratory and renal disorders, excess weight, high cholesterol and hypertension itself. Limiting its intake is the key to eating properly, without sacrificing taste.

Recommended and Avoided Foods in DASH

Yes to the consumption of fresh, seasonal fruit and vegetables , in the desired quantities, combined with whole grain flours and cereals, which are healthier than refined ones.

As condiments, yes to small amounts of vegetable oils such as olive oil or coconut oil , while industrial sauces and gravies should be avoided, as they are too full of saturated fats and sugars. Blue fish and oil seeds are good sources of "good" fats. Moderate the addition of salt in the dishes!

Yes to vegetable proteins and lean animal proteins , such as low-fat dairy products, while it is better to avoid cheeses and cured meats because they are also rich in fat and salt.

In general, industrially processed foods are to be limited, better to cook fresh and balanced meals at home. Better to put a stop, therefore, to snacks such as chips and similar, instead prepare homemade popcorn!

Don't overdo it with sweets but, even in this case, a good homemade dessert handmade is the tastiest and healthiest solution!

Why DASH Can Do Good

Ultimately, it's nothing revolutionary: the DASH diet simply puts down in black and white some all-round healthy guidelines , because we know very well that limiting sodium, fat and processed foods is good for everyone.

It can also be followed to lose weight but, in general, it is simply a good diet to make your own in your daily life.

Just be careful of Don't demonize salt in absolute terms : a very small amount of sodium is important for our health and, especially in summer or for those who suffer from low blood pressure, its complete elimination could be risky.

It is always best to consult your doctor before starting any type of diet!

Source: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan