Do you want to end hypertension? This is a good proposal to start the day: with a whole wheat bread dipped in olive oil, an orange and a decaffeinated coffee with skimmed milk

This is one of the typical breakfasts suggested by Dietary Approaches to Stop Hypertension (DASH). It is a type of diet proposed to deal with one of the great health problems of our time. Varied, easy to follow and rich on the palate, it is based on a diet based on whole grains, legumes, fruits and vegetables, skimmed dairy, lean meats, fish, poultry and, above all, low in salt (allows 2,300 mg or 1,500 mg per day, depending on the case).

The discovery
It was in 1993 when science turned its gaze to this type of diet and the first trials to support its value began at the hands of the US National Institutes of Health. It all came about thanks to a study with 9,000 participants with different levels of blood pressure (normal, prehypertensive and hypertensive) who consumed diets with different salt content. The results led to its expansion to the other side of the Atlantic, when it was observed how the reduction of sodium contributed to lower blood pressure. “It is true that it is better known there, but it is already beginning to be prescribed by many cardiologists and primary care physicians in Europe”, clarifies Amil López Viéitez, doctor in pharmacy, nutritionist and creator of the Coherent Diet. This type of diet achieves reductions in blood pressure of between seven and 10 points. According to the Heart Foundation, “hypertension is the elevation of blood pressure levels in a continuous or sustained way. It may not produce symptoms and go unnoticed. In normal blood pressure, the maximum systolic (maximum) levels are between 120-129 mmHg and the diastolic (minimum), between 80 and 84 mmHg. Lower numbers can also be considered normal, as long as they do not cause any symptoms. While in the normal-high, the maximum is between 130-139 and the minimum, between 80-89 ”.

Well, the DASH diet, which is primarily a change in eating style, achieves reductions of between seven to 10 points in blood pressure. Its ‘magic’ extends to other pathologies thanks to its low sodium content and the foods it recommends. “It also helps reduce hypercholesterolemia, triglycerides and achieve a healthy weight; it is even indicated in people with diabetes and kidney disease. Among its virtues, it stands out that, by including fresh and seasonal foods, it is rich in fiber and antioxidants. It also provides minerals such as calcium, magnesium and potassium, which help regulate the water balance ”, recalls López Viéitez.

Keys to a 2,000 calorie DASH diet
– Little salt. Avoid fast food and frozen, packaged or canned foods, except those marked as low in sodium.
– Vegetables (four to five servings a day).
– Fruits (four to five servings).
– Fat-free or low-fat dairy products, such as milk and yogurt (two to three servings a day).
– Whole grains (seven to eight servings a day, and three should be whole grains).
– Fish, lean meats, and poultry (two servings or less per day).
– Legumes, seeds, and nuts (four to five servings a week).
– Vegetable oils (two to three servings a day).
– Reduce the consumption of red meat, sweets and sugary drinks, which has an impact on the reduction of cardiovascular risk, obesity and liver disorders