DASH diet
The DASH diet (from the English title Dietary Approaches to Stop Hypertesion) is a set of dietary measures aimed at lowering blood pressure. It was developed in 1990 by the National Institutes of Health in the USA and its effect has been validated in a number of clinical trials. It is similar to the Mediterranean diet, but is stricter and emphasizes lower sodium and higher potassium, calcium and magnesium in the diet, alcohol restriction and a preference for low-fat dairy products over conventional dairy products.
DASH (Dietary Approaches to Stop Hypertesion) diet
Adherence to the DASH diet lowers blood pressure by approximately 6-11 mmHg, improves the control of type 2 diabetes, lowers LDL cholesterol, and reduces the risk of colorectal cancer. DASH dietary measures also often lead to weight loss in overweight or obese individuals. The DASH diet has been shown to reduce overall mortality in the general adult population. It reduces the risk of hospitalisation in patients with heart failure and also prolongs life in men with heart failure.
The DASH diet is based on eating enough vegetables and fruit - approximately 5 servings of vegetables and 5 servings of fruit per day. In addition, polysaccharides in the form of whole grain breads, legumes, oatmeal are recommended - approximately 7 servings per day in total. Only low-fat dairy products are recommended, approximately 2 servings per day. Lean meat is recommended at approximately 2 or fewer servings per day. Eggs and fish are other suitable sources of protein. Nuts and seeds are recommended two to three times a week as they are a natural source of fats that do not raise LDL cholesterol. These so-called 'good fats' also include the fats found in avocados or olive oil.
DASH diet - appropriate foods and their representation in the diet
The main recommendations of the DASH diet include eating foods high in potassium, such as bananas, oranges and spinach. These foods have been shown to lower blood pressure. It is also advisable to take foods high in calcium, such as the dairy products and leafy vegetables mentioned above, and foods rich in magnesium, such as cereals, nuts and leafy vegetables. Conversely, it is recommended to limit sodium intake to at least 1.5-2.3 g per day. This is equivalent to approximately 5-6 g of table salt, i.e. one small teaspoon.
DASH diet - overview of recommended and inappropriate sources of fats, proteins and minerals
