High blood pressure is one of the main reasons for heart attacks and strokes. With the right diet, you can prevent diseases. The DASH diet is perfect for this.
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What is the DASH diet?
Diets don’t just help with weight loss. Many diets were developed as nutritional systems to achieve very specific health effects. There are forms of nutrition for acne , diets against neurodermatitis or high cholesterol levels .
One of these purpose diets is DASH. The acronym stands for Dietary Approaches to Stop Hypertension . With DASH, the focus is on a blood pressure-lowering diet, and the consumption of salt and fat is avoided as far as possible. The DASH diet is not only useful for those affected by high blood pressure, but can also be used as a nutritional system to prevent the development of high blood pressure. High blood pressure ( hypertension) is considered to be a major cause of heart attacks and strokes. Over time, high blood pressure damages the arteries and causes a whole range of cardiovascular diseases. Circulatory disorders in the kidneys, liver or brain can have serious consequences.
DASH is to be understood as a change in diet, not as an entertaining diet. It is important to permanently and consciously avoid the consumption of foods that increase blood pressure. In addition, the DASH diet gives some recommendations as to which foods should be eaten and how often.
Foods that are good for blood pressure values and should be consumed daily or several times a week with DASH :
- Whole grains like oatmeal or oat bran
- legumes
- Vegetable fruit
- Nuts & Seeds
- low fat dairy products
- white meat & fish (not daily)
Foods that increase blood pressure and should be avoided as much as possible in DASH :
- Red meat
- cured meats
- fat (such as cheese)
- Trans fats (fast food, fried food)
- salted snacks
- additional added salt (e.g. from ready meals)
- sweets
4 foods that make the DASH diet so healthy
1. Fish
As part of a balanced diet, fish plays an important role in our health. Fish should be on the plate about once or twice a week on the DASH diet. Reach for salmon or sardines, the fish are rich in omega-3 fatty acids. The fatty acids have a vasodilating effect, thereby facilitating blood flow and can help lower blood pressure. This DASH recommendation corresponds to the requirements of the German Society for Nutrition, which recommends high-fat fish such as pollack or herring in the amount of about two portions per week.
2. Flaxseed and flaxseed oil
Seeds and nuts should be eaten daily on the DASH diet. A handful is enough to make positive effects on blood pressure and heart health more likely. Linseed and linseed oil are particularly effective. In studies , researchers were able to determine that just 30 grams of ground flaxseed a day lowered the blood pressure of people with high blood pressure by an average of 15/8 mmHG.
3. Oatmeal
Oatmeal and oat bran are high in healthy fiber. The dietary fiber beta-glucan can lower the level of harmful LDL cholesterol in the blood. This effect is positive for vascular health and allows unimpeded, healthy blood flow with normal blood pressure. Connections between a diet rich in oatmeal and falling blood pressure values have already been observed .
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4. Legumes
Beans and lentils are true wonder drugs when it comes to blood pressure lowering properties. Because legumes contain a lot of potassium. The trace element plays a crucial role in regulating blood pressure. The World Health Organization even recommends a high-potassium diet if you have high blood pressure.
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