The Dash diet can significantly lower arterial hypertension. The multiplicity of diets and nutritional forms is a cause of great confusion. Two of them have a proven positive effect on arterial hypertension.

Food as Medicine
“Let food be your medicine and medicine be your food.”, Already Hippocrates, the father of modern medicine in ancient Greece, supported this theory which continues to find validity even today. A mix of healthy nutrition, movement and stress control can prevent arterial hypertension, is an excellent treatment option and at the first signs of hypertension it offers a good accompaniment in the case of regular medication intake.

When dieting, weight loss is always a central theme and the choice of possible diets is so vast that it is often confusing. However, if the primary goal is to prevent chronic diseases, then there are scientific studies that come to a clear result. In connection with arterial hypertension there are two relevant dietary regimes: the DASH diet and the Mediterranean diet. Both have a scientific basis and have been proven to have a positive influence on arterial hypertension as well as on the prevention of stroke and heart attack.

Eating hypotensive DASH Diet
The “dietary aspect of arterial hypertension” developed among other things by the US institute of cardiology, pulmonology and hematology documents that after 2 months of the DASH regimen it was possible to lower the maximum (systolic) pressure by 10mmHg and the minimum (diastolic) of 5mmHg. Success is comparable to the effect of hypotensive drugs. The DASH regime is characterized by:

• lots of vegetables and fruits, low fat dairy products, low animal fat and sugar
• reduction of salt consumption to 1 teaspoon per day
• use of wholemeal products
• Here is a nutrition plan for a person who consumes 2000 calories per day:

Small changes with big impact
The term “diet” is somewhat misleading, since those who want to lower their blood pressure and take advantage of the positive effect of a dietary change must above all try to change their diet in a lasting way. There is no need for an exact nutritional plan for this, as a Mediterranean diet also has a positive effect on health. For this reason Ana Pereira, nutrition consultant at MyCoach, has summarized the most important tips here:

1- Fruits and vegetables at every meal.
Fresh fruit and oat flakes for breakfast, half a plate of salad or vegetables for lunch and dinner.
2- Reduce the salt.
From bread to sausages to ready-made foods, salt lurks almost everywhere. By cooking fresh dishes at home and therefore avoiding ready-made or precooked foods, the consumption of salt is reduced. Also, there is a simple trick: spices. In this way there is no need to give up taste.
3- Use olive oil.
Other unsaturated fats such as canola or linseed oil also offer a healthy alternative to butter, for example.
4- Sources of healthy protein.
Fish and legumes are the best choice, followed by poultry and low-fat dairy products.
5- Movement and relaxation.
Start slowly for example with a short walk after eating. Or ride your bike to work. A cure-all for mind and body.