Dash diet to control hypertension
The Dash diet stands for Dietary Approaches to Stop Hypertension. The diet was originally created with the goal of helping reduce high blood pressure levels, while also contributing to weight loss.
The principle of the Dash diet seeks to reduce sodium in the diet by consuming those foods that are low in sodium, and increase those foods that are rich in potassium, magnesium and calcium, nutrients that help reduce blood pressure.
Health benefits of the Dash diet
The Dash diet is an eating plan based on research studies conducted by the National Heart, Lung, and Blood Institute (NHLBI). There are several studies that have shown that following this eating plan lowers blood pressure and improves cholesterol levels, among others. The results were:
- Reduces high blood pressure.
- Reduces the risk of heart disease, heart failure, and stroke.
- Helps prevent or control type 2 diabetes.
- Improves cholesterol levels.
- Reduces the chances of kidney stones.
Who can follow the Dash diet?
The DASH diet is designed for people who suffer from hypertension, but since it is a healthy diet pattern, it can be used by other people without pathologies or with pathologies such as diabetes and / or dyslipidemia.
How to follow the Dash diet?
In addition to choosing those foods recommended in the plan, the plan includes the number of servings to be consumed depending on energy needs, that is, calories. In order to determine how many calories are needed, you must take into account your age and level of physical activity. If the weight is adequate and you want to maintain it, you should consume the corresponding calories for age and physical exercise; if, on the contrary, it is necessary to reduce weight, we must eat fewer calories than necessary.
What level of physical activity do you have?
– Sedentary: if you only do light physical activity as part of your typical daily routine.
– Moderately active: if you do a physical activity equivalent to walking 2.5 to 5 km / day at a pace of 5-6.5 km / hour + some light physical activity.
– Active: you perform a physical activity equivalent to walking more than 5 km / day at a pace of 5-6.5 km / hour + more light physical activity.
