Experts designed DASH diet to combat high blood pressure and reduce the risk of heart disease

What is the DASH diet?

Dietary Approaches to Stop Hypertension or DASH is a diet that is recommended for people who want to treat or prevent hypertension or high blood pressure. Doing so can dramatically reduce the risk of heart disease.

The DASH diet focuses on fruits, vegetables, whole grains, and lean protein. The lean protein comes from chicken, fish, and beans. It was created when researchers found that high blood pressure was much less common in people who followed a plant-based diet like vegans and vegetarians. This diet is low in red meat, salt, added sugars, and fat.

Since the diet reduces salt intake, it can envisage people with high blood pressure. If you are using a regular DASH diet, you can only 1 teaspoon of sodium per day.

Potential benefits

The diet reduces blood pressure. Besides, that can also offer several potential benefits reduced cancer risk and weight loss.

Lower blood pressure

People who have a blood pressure reading of 140/90 (140 mmHg systolic pressure and 90mmHg diastolic pressure) are considered to have high blood pressure.

The DASH diet can reduce blood pressure in both healthy people and people with high blood pressure. The diet can reduce blood pressure even when sodium is not restricted, but if sodium consumption is reduced, the diet can lower blood pressure even further.

Weight-loss

When you lose weight, it can lower your blood pressure. This diet can help you lose that extra weight that. While following this diet, if you control your calorie consumption and follow a calorie deficit, it will help you better to use bodyweight. A calorie deficit means you need to eat fewer calories than you spend.

Since the diet avoids high-fat and sugary foods, it can easily help you reduce your calorie intake and help to lose weight. Some people may need to consistently restrict their food intake.

Other benefits

The DASH diet may also help you by offering several other health benefits.

It can decrease cancer risk. People who follow the DASH diet had a lower risk of some cancers, according to a recent scientific review.

It can reduce metabolic syndrome risk. Scientific studies done on the subject found that the DASH diet can reduce your risk of metabolic syndrome by up to 81%.

It may reuse diabetes risk. The diet can lower the risk of type 2 diabetes. It can also improve insulin resistance and many people.

Kidney stone

DASH diet is the diet which is recommended for people interested in controlling the blood pressure. However, scientific studies found that people who consume DASH diet may also have a lower risk of painful kidney stones.

Eliminate pain

The data from 3 large long-term service helped researchers to review the health and eating habits of over 200,000 adults. They found that people whose diet most closely match the principles of the DASH diet were as much as 45% less likely to suffer from kidney stones.

The DASH diet focuses more on fruits, vegetables, whole grains, low-fat dairy products and lean protein.

Preventing stones

When you consume more fruits and vegetables, it increases the level of citrate in your urine. It can help in stopping the formation of calcium stones.