Unlock the Potential of DASH Diet Dinner Recipes
The DASH diet can be helpful in lowering blood pressure because the foods of this diet are rich in potassium, magnesium, and calcium. They provide you with all the necessary nutrients while limiting sodium, sugar, and saturated fat. Research has proven the effectiveness of the DASH diet in lowering blood pressure; the diabetes DASH diet is the same as this one.
What is so special about this special diet, and how can it help you if you have high blood pressure? Let’s find out.
Meaning of DASH Diet
What is the DASH diet plan? Dietary Approaches to Stop Hypertension (DASH) is a unique diet formula recommended by Heart Association since 1997 – the result of the first research on it was released that year. Doctors prescribe this diet to those who need a lifestyle plan for controlling, managing, and lowering their high blood pressure or hypertension.
The blood pressure increases when the blood pushes harder than normal against the artery walls. Left untreated, this condition can lead to heart disease, stroke, kidney disease, congestive heart failure, and even blindness. Extreme and sudden HBP incidents are referred to as hypertensive and can cause death. You must start taking remedial steps as soon as you learn about your HBP – doctors will advise you on lifestyle changes that can include a recommendation for the DASH diet.
Diabetes DASH Diet
The DASH diet can be helpful for people suffering from diabetes because this diet is designed to ensure patients suffering from high blood pressure receive nutrients that help lower blood pressure. The effects are helpful even for those who have diabetes – you will see an improvement in insulin resistance and hyperlipidemia. This healthy diet lowers body weight and helps you achieve your weight goal. The fat-free, whole grain and low-fat DASH diet is helpful in controlling diabetes, so the DASH diet for diabetes is recommended to control and manage diabetic health issues.
Mediterranean DASH Diet
A Mediterranean diet is recommended for people who want to improve their health condition. This diet is healthy and especially suitable for individuals suffering from HBP and diabetes-like health issues. People living in the Mediterranean region have a diet that includes lots of fruits, vegetables, grains, beans, potatoes, seeds and nuts, olive oil, and some dairy and poultry products. This diet prefers poultry and fish in place of red meat.
In the case of dairy products, the advice is to go for fat-free and low-fat products. Fish, poultry, nuts, and some vegetable oils are included, and any unnecessary use of sugar, sodium, saturated fats, refined carbohydrates, processed meats, and fats is discouraged. This diet reduces the risks of increasing the health issues caused by HBP and is helpful in lowering weight, so recommended for those who have high cholesterol, diabetes, and hypertension.
How Does DASH Diet Achieve These Goals?
The research conducted on this diet shows its effectiveness in lowering blood pressure. This effect is due to certain nutrients present in these foods; it is important to know that these nutrients, when taken selectively in pure form, are not that effective for lowering HBP. Only whole grains, vegetables, fruits, and low-fat dairy products can be used in this diet. Some foods included in this diet are rich in nutrients that lower blood pressure, and some of these nutrients include potassium, magnesium, protein, fiber, and calcium.
Research has found this diet useful in lowering blood pressure in people suffering from stage 1 hypertension. The recommendation of this diet includes reducing the amount of sodium, and foods with added sugar, red meat, and some beverages should also be avoided. This diet limits the number of each food’s servings for a meal plan – for example, someone who should get 2000 calories per day is advised to take 6-8 grain or grain product servings a day. Only whole grains are included in this diet.
Similar serving specifications are there for fruits, vegetables, dairy products, meat, fish, and poultry items. The recommendation covers oils and fats, seeds and nuts, and dried beans. The advice for patients with high blood pressure and heart disease is to limit the intake of unnecessary sugar and salt, eat less carbohydrates and more protein, and include unsaturated fats in their diet.
Can you control your HBP with the DASH diet? If your doctor advises this diet, what food items should you include in it? What are the best dash diet snacks? Dr. Storch will help you understand everything about this diet and even prepare a plan to lower your BP. You can book a consultation with Dr. Storch here.
