The DASH diet is low in salt, rich in fruits and vegetables, whole grains, low-fat dairy, and lean protein. It also includes foods high in calcium, potassium, and magnesium which, when combined, help lower blood pressure.
DASH stands for Dietary Approaches to Stop Hypertension.
This lifestyle was created to help people suffering from hypertension and also for those interested in losing weight.
The Colombian League Against Heart Attack and Hypertension recommends this diet because it provides all the nutrients the body needs, it is low in fat and high in fiber.
Include these nutritious foods:
- Fruits and vegetables
- Fat-free or low-fat dairy products
- Whole grains
- Lean meats, poultry, beans, soy and egg foods, or egg substitutes
- Fish
- Nuts and seeds
- Olive or canola oil
- Avocado
- Limit consumption of:
- White bread and cakes
- The sweets
Refrain from ingesting:
- Salt
- Alcohol
- Sugary drinks
- Saturated fat and fried
- Processed foods
HEALTH BENEFITS
The DASH diet also brings health benefits:
- Reduce high blood pressure
- Reduce the risk of heart disease, heart failure, and stroke
- Help prevent or control type 2 diabetes
- Improve cholesterol levels
- Reduce the chances of kidney stones
