How the famous DASH diet works to reduce high blood pressure

To avoid hypertension and get better health indicators, nutrition is a fundamental key. More precisely, the American Heart Association recommended to follow the DASH diet.

As the Healthline website explains, the name of this food plan is due to its acronym in English for Dietary approaches to stop hypertension -dietary approaches to stop hypertension- and was created in the 90s.

The goal is to include 4,700 milligrams (mg) of potassium per day and cut back on sodium. This balance, according to several studies ratified in 2020, would reduce blood pressure in people with hypertension. It also, as the Healthline note indicates, has a preventive role.

What foods does the DASH diet include?

Fruit.

Vegetables.

Peanuts.

Legumes.

Whole grains.

Low-fat dairy products.

lean meats: Chicken, for example, should be eaten without the skin. Also, breasts have a lower percentage of fat.

Within these alternatives, the DASH Diet suggests prioritizing those Potassium-rich options, such as tomatoes and bananas, as this mineral offsets the effects of sodium.

Additionally, those that contain nitrates, such as beetroot and pomegranate juice, contribute to heart health.

Restrict foods on the DASH diet

Fatty meats.

Sugary drinks.

Sweet cookies and candies.

Alcohol: In addition to affecting the increase in blood pressure, many alcoholic beverages are high in sugar and calories. This influences the tendency to be overweight and obese, which can increase the risk of hypertension.

Sodium: should be limited to 2,300 mg per day. This is equivalent to one teaspoon of salt per day. The Healthline note also indicates that most sodium in the United States comes from packaged and processed foods, not added salt.

The options that should be removed

Baked.

Pizza.

sandwiches.

Cured meats and sausages.

Soup.

Burritos and tacos.

Pickles.

canned soups

canned sauces

Ultra-processed foods.