The dash diet (Dietary Approaches to Stop Hypertension) is the most medically recommended diet to lower blood pressure. Studies have shown that it lowers pressure by 8-14 points within a few weeks.
What is dash?
A diet rich in potassium, calcium, magnesium, low sodium, and saturated fat. Concentrate on vegetables, fruits, low-fat dairy products and whole grains.
Basic principles of dash
Reduce sodium
The target is less than 2,300 mg per day (1 teaspoon salt). For acute pressure less than 1500 mg. salt Hidden in cans, cheeses and sauces is more dangerous than table salt.
Increased potassium
Bananas, potatoes, spinach, and legumes are rich in potassium that resists the effect of sodium on blood pressure.
Dash menu
- Vegetables and fruits: 8-10 servings per day
- Whole grains: 6-8 servings
- Low-fat dairy products: 2-3 servings
- Fat-free protein: fish, chicken, legumes
- Nuts and seeds: 4-5 servings per week
The greatest enemies of blood pressure in our Arab cuisine: pickles, salted olives, salted cheeses and preserves. Eat them in limited amounts or choose low-salt versions.
The dash diet is not just a diet but a lifestyle that protects your heart and arteries. While adhering to it, many can reduce the dose of a pressure medication or dispense it under medical supervision.