The DASH diet is a healthy eating plan that aims to prevent or treat hypertension, also known as high blood pressure. Low-density lipoprotein (LDL) cholesterol, which is linked to heart disease, may also be reduced by it.

The two most significant risk factors for heart disease and stroke are high LDL cholesterol levels and high blood pressure.

What exactly is DASH?

Doctors may prescribe the DASH (Dietary Approaches to Stop Hypertension) diet to treat high blood pressure. The amount of pressure that blood exerts on the arteries' walls is known as blood pressure. It usually changes throughout the day, but if it stays too high, it is called hypertension or high blood pressure. Heart disease, stroke, congestive heart failure, kidney disease, and blindness can all result from untreated high blood pressure.

The DASH diet's primary objective is not weight loss but blood pressure reduction. However, it can also assist those who want to manage or prevent diabetes, reduce cholesterol, and lose weight.

Why Is Maintaining Normal Blood Pressure So Important?

The heart has to work harder to deliver oxygen- and nutrient-rich blood to the body when blood pressure is high. The blood-delivering arteries become scarred and less flexible. Although these changes occur at any age, those with high blood pressure experience them more quickly. The heart has to work even harder as the arteries become stiffer, making the heart muscle thicker, weaker, and less able to pump blood. Because of damage to arteries caused by high blood pressure, organs can't get enough blood to work properly.

How It Works?

The following foods are the foundation of DASH: whole grains, fish, poultry, beans, fruits, low-fat milk, and nuts. Red meat, foods, and beverages with added sugars, and sodium are all suggested to be reduced. The diet is good for the heart because it reduces saturated and trans fats and increases potassium, magnesium, calcium, protein, and fiber, which are known to lower blood pressure.

Some important aspects are: portion size, eating a wide range of healthy foods, and getting the right amount of nutrients.

DASH encourages: reduce their intake of sodium, the main component of salt, and increase their intake of magnesium, calcium, and potassium. Both of these practices assist in lowering blood pressure.

DASH is not vegetarian, but it does include more fruits and vegetables, low-fat or no-fat dairy, beans, nuts, and other healthy foods.