Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease.The DASH diet focuses on fruits, vegetables, whole grains and lean meats. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians .
Potential Benefits:
Beyond reducing blood pressure, the DASH diet offers a number of potential benefits, including weight loss and reduced cancer risk.However, you shouldn’t expect DASH to help you shed weight on its own — as it was designed fundamentally to lower blood pressure. Weight loss may simply be an added perk.The diet impacts your body in several ways:
Lowers Blood Pressure
Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. It’s counted in two numbers:
- Systolic pressure: The pressure in your blood vessels when your heart beats.
- Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest.
Normal blood pressure for adults is a systolic pressure below 120 mm Hg and a diastolic pressure below 80 mm Hg. This is normally written with the systolic blood pressure above the diastolic pressure, like this: 120/80.
Experience Diet:
In studies, people on the DASH diet still experienced lower blood pressure even if they didn’t lose weight or restrict salt intake. However, when sodium intake was restricted, the DASH diet lowered blood pressure even further.
May Aid Weight Loss:
You will likely experience lower blood pressure on the DASH diet whether or not you lose weight.However, if you already have high blood pressure, chances are you have been advised to lose weight. Given that the DASH diet cuts out a lot of high-fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously restrict their intake.
Other Potential Health Benefits:
DASH may also affect other areas of health. The diet:
- Decreases cancer risk: A recent review indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer.
- Lowers metabolic syndrome risk: Some studies note that the DASH diet reduces your risk of metabolic syndrome by up to 81%.Read More..
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