THE ESSENTIAL
- The first study on the DASH diet dates back to 1997.
- Blood pressure is the pressure of the blood against the walls of the arteries.
Health goes through the plate. the DASH diet, for Dietary Approaches to Stop Hypertension, is one of the beneficial diets for the body. In a recent study, published in Journal of the American College of Cardiologyresearchers confirm that it has a “impact direct on heart damage” and allows”improve cardiovascular risk factors in a relatively short time”.
DASH: what are its effects on cardiovascular disorders?
Two studies of the DASH diet have shown it to have a significant effect on blood pressure, compared to the typical North American diet and a diet high in fruits and vegetables. “The DASH diet had the greatest effect on blood pressure and blood pressure was lower within two weeks of starting the dietunderlines the Canadian association Heart + Stroke. Not only was blood pressure lower, but total cholesterol and the ‘bad’ cholesterol (low density lipoprotein or LDL) were also down.” As high blood pressure is reduced, this helps to preserve other organs, including the heart or the brain. This diet would also be beneficial in reducing the risk of diabetes type 2, kidney and heart disease, and even certain cancers.
Meals: what is the DASH diet?
food DASH relies on a high consumption of fruits, vegetables, whole grains, low-fat dairy products, fish, poultry, nuts and vegetable oils. Conversely, this diet limits fatty meats, whole dairy products, sugary drinks and sweets.
“The DASH diet also calls for a diet low in saturated fat, sugar and salt., also points out Heart + Stroke. Concretely, this is balanced in a day: for 2,000 calories consumed, you need 4 to 5 servings of whole grains, 5 servings of vegetables, 2 to 3 servings of fruit, 2 low-fat dairy products, 80 g of fish, poultry or meat, and 2 to 3 servings of unsaturated fat. Seeds, nuts and other legumes should be 7-8 servings, spread over a week.
High blood pressure: how to adopt the DASH diet?
L’American Heart Association (AHA) gives some advice on how to adopt this feed daily. First, it is better to change your habits gradually: for example, it is possible to gradually add vegetarian dishes to the menus of the week, to gradually reduce the quantity of meat consumed or to add a few vegetables to meals. . To better understand what you’re eating, the AHA recommends reading labels carefully. In the United States, the association has developed a label that makes it easy to identify products compatible with good heart health. In France, you will have to look for yourself by scrutinizing the nutritional tables to avoid products rich in saturated or trans fats and sodium.