What is the Dash Diet?

The Dash diet is known as one of the healthiest diet models. It is similar to each other with the Mediterranean type of diet. It is not intended to lose weight. But the Dash diet has a special purpose. Dash diet is applied for hypertension patients.  In particular, foods containing minerals such as potassium, calcium and magnesium that will lower blood pressure are frequently consumed. It is a type of diet with high antioxidant capacity.

Hypertension is known as elevated blood pressure. Excess salt consumption raises blood pressure. Studies have shown that the DASH diet reduces it in less than 14 days. The basis of this diet is the consumption of fruits, vegetables, low-fat milk and dairy products9. In this way, while the fat intake decreases, magnesium and potassium increase. Blood pressure drops.

Who Should Follow the DASH Diet ?

·         Hypertension

·         Diabetes (Especially those with diabetes have a higher risk of developing hypertension.)

·         Individuals with high LDL and Triglyceride levels

How is the DASH Diet Applied?

Saturated fat consumption should be less than 7% of daily fat intake. Animal fat and salt consumption is restricted. Home paste, mineral water, soda, acidic beverages, instant soups, refined sugar, offal, fast food products are not consumed. Fiber intake is increased. Products made from white flour are not consumed. Whole wheat, rye, wholemeal flour products should be consumed. Milk and its products should be semi-skimmed. Fries should be avoided. The grill is the best cooking method in the oven. Unsalted and unroasted almonds, walnuts, hazelnuts, peanuts should be consumed between meals. 3-4 servings of fruit per day are recommended.

Banana is a very good source of potassium. If individuals do not have diabetes, it can be easily preferred as a fruit. Green leafy vegetables are also a good substitute for magnesium. Dried legumes contain both potassium and fiber. It is recommended to consume 1-2 days a week. But be careful with the portions. Red meat is a food that is not recommended to be consumed in the DASH diet . Fish and poultry should be preferred instead of red meat. Alcohol consumption is also prohibited in this diet.

Weight and diabetes increase the risk of hypertension. As the weight increases, the fat mass in the body also increases. Especially the fat around the abdomen causes metabolic syndrome. In this case, the risk of hypertension also increases. Therefore, overweight individuals need to lose weight and increase their physical activity.