What is the DASH diet?

It is clinically proven model for power reduction in blood pressure in hypertension. Diet was developed by request of the Federal Government of the United States. DASH stands for Dietary Approaches how to Stop Hypertension (Dietary Approaches to Hypertension).

DASH diet formed by all the diets, rather than individual dietary components, and is a combination of the right combinations of foods and nutrients that can lower blood pressure and ease the control of its level. The diet includes plenty of fruits, vegetables, cereals, nuts and legumes, as well as recommendations for use of dairy products with low fat or no. Increasing the intake of potassium, magnesium and calcium while limiting the use of sodium (salt) has a powerful normalizing effect on blood pressure. This combination of nutrients acts as a diuretic, helping the body remove excess salt.

Fruits and vegetables, legumes, whole grains, dairy products are rich in potassium, which balances the intracellular sodium content. Normalizing effect of calcium on blood pressure has not been proven, but it is well known that a lack of calcium in the body, and elevated blood pressure numbers go hand in hand. Calcium supply dairy products, green leafy vegetables, fish with soft bones, calcium-fortified special foods. Lack of magnesium in the body also leads to increased blood pressure. Good sources of magnesium – legumes, green leafy vegetables, nuts and seeds, whole grains, lean meats.

Developed by the National Institute of Heart, Lung, and Blood (part of the National Institutes of Health, U.S. government-controlled) eating plan can lead to a decrease in numbers of blood pressure after 2 weeks from the start of compliance DASH-diet. Since the beginning of clinical studies, researchers discovered that the power system by DASH, in addition to controlling blood pressure, and can bring other benefits to the patient’s health, namely, to prevent or slow the progression of osteoporosis, heart disease, diabetes type 2 and cancer.

Particularly good results are obtained with respect DASH-diet older persons in order to reduce blood pressure, but if you become a supporter of this food plan early enough, the development of hypertension can be avoided altogether. In this regard, the American Heart Association recommends a diet DASH, not only for the prevention of hypertension and prevention of cardiovascular diseases in general. Carried out at the present time, studies show that diet DASH even more effective for the further limitation of salt intake.