DASH diet, what to eat and who it is suitable 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 dietary regime, aimed at a plurality of objectives depending on the subject and health needs. The DASH diet, for example, is especially suitable for those who suffer from problems related to high blood pressure.

What is the DASH diet and how it works

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

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

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

A health perspective and an absolutely scientific origin for this diet, which presents itself as a scheme for learning to eat well, in a varied way, following the seasonality of foods, without excess and with few condiments.

Salt, in fact, together with "bad" fats, are identified as the main causes of cardiovascular, respiratory and renal disorders, overweight, high cholesterol and hypertension itself. Limiting your intake is the key to eating correctly, without sacrificing taste.

Foods recommended and not recommended in DASH

Yes to the consumption of fresh fruit and vegetables, in season, in the desired quantity, combined with wholemeal flours and cereals, which are healthier than refined ones.

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

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 should be limited, it is better to cook fresh and balanced meals at home. Therefore, it is better to put a stop to snacks such as chips and the like and instead prepare some homemade popcorn!

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

Why DASH can be good

After all, it's nothing so revolutionary: the DASH diet just puts pen to paper on all-round healthy guidelines, because we know very well that limiting sodium, fats and industrial foods is good for everyone.

It can also be followed to lose weight but, in general, it is simply a good diet to follow on a daily basis.

Just be careful do not 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 too low blood pressure, its complete elimination could be a risk.

It's always best to consult your doctor before embarking on any type of diet!

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