The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension.
The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension. The diet aims to lower blood pressure so hypertension can be prevented.
The DASH diet has two types, standard DASH and low sodium DASH. On a standard DASH, you can consume 2,300 mg of sodium per day. Meanwhile, you are only allowed to consume 1,500 sodium per day for low-sodium DASH.
Meanwhile, medlineplus.gov explained that the DASH diet is a low-salt diet and enriches your intake of vegetables, fruit, whole grains, lean protein, and low-fat dairy. Not only for lowering blood pressure, but the DASH diet can also lose weight in a safe way.
Then, how does the diet work? So, the main focus of the DASH diet is to reduce sodium or salt consumption which can cause an increase in blood pressure.
Compared to consuming salt or sodium, you are advised to consume foods that contain lots of fiber, potassium, calcium, and magnesium. All of these compounds can help you to have normal blood pressure.
Based on an explanation from hsph.harvard.edu, researchers found that there was a 10% reduced risk of cardiovascular disease in people who did the DASH diet. To make you successful in running the DASH diet, let's understand the explanation regarding unlocking the secrets of the DASH diet.
So, the success key on the DASH diet is the list of diet food consumed, total daily sodium, and daily calorie. Here, we will explain all of these things so you can be successful in doing the DASH diet.
If you want to do the DASH diet to lose weight, you need to consume foods such as fruits and vegetables. Reporting from the nhlbi.nih.gov site, you are allowed to consume some of the following foods, but in small portions.
Then, you are not allowed to consume foods that contain flour and these types of food while on the DASH diet.
In addition, the DASH diet can be done by planning the daily calories. Usually, most people on the DASH diet provide a daily calorie intake of 1200-3100 calories per day.
You'll also need to eat smaller portions than usual if you're on the DASH diet for weight loss. Meanwhile, sodium intake is only 2300 mg-1500 mg per day.
There are interesting facts about the DASH diet. So, this diet method was discovered in 1997 and proved to be effective in reducing high blood pressure. Based on information obtained from health.usnews.com, this was also confirmed by research in 2016.
Not only reducing hypertension, the DASH diet can also reduce LDL cholesterol levels and reduce the risk of cardiovascular disease. This diet can also be done by diabetics. Meanwhile, the DASH diet can help men reduce the risk of gout.
The DASH diet is a diet promoted by the National Heart, Lung, and Blood Institute. The essence of the diet is to reduce the consumption of salt, sugar, red meat, and saturated fat which can increase cholesterol and blood pressure. By doing the DASH diet, you will get these benefits.