Dash diet: Complete overview and meal plan

More than a billion individuals worldwide suffer from high blood pressure, and this figure is growing.

Since high blood pressure is associated with an increased risk of disorders including heart disease, kidney failure, and stroke, the number of persons with high blood pressure has actually doubled in the previous 40 years.

Scientists and politicians have developed specialised dietary methods to assist lower blood pressure because nutrition is known to play a significant impact in the development of high blood pressure.

The DASH diet, which was created to help people manage high blood pressure and lower their risk of developing heart disease, is discussed in this book.

People who want to prevent or manage hypertension, often known as high blood pressure, and lower their risk of heart disease are advised to follow the DASH diet, which stands for Dietary Approaches to Stop Hypertension.

Lean meats, fruits, and vegetables are the main components of the DASH diet.

The diet was developed as a result of studies showing that those who ate a plant-based diet, such as vegans and vegetarians, had much lower rates of high blood pressure.

Because of this, the DASH diet prioritises fruits and vegetables while also including certain lean protein sources, such as chicken, fish, and legumes. Red meat, salt, added sugars, and fat are all restricted in the diet.

The fact that this diet limits salt consumption, according to scientists, is one of the key reasons people with high blood pressure can benefit from it.

The standard DASH diet programme recommends consuming no more sodium than 1 teaspoon (2,300 mg) per day, which is in accordance with the majority of national recommendations.

The version with less salt advises taking no more than 3/4 teaspoon (1,500 mg) of sodium each day.

To lower high blood pressure, the DASH diet was created. It limits red meat, salt, added sugars, and fat while being a great source of fruits, vegetables, and lean proteins.