DASH - literally Dietary Approaches to Stop Hypertension, translated into Polish - a diet for the treatment and prevention of hypertension. Hypertension is a chronic cardiovascular disease (it can be said that it is already a disease of civilization), which is characterized by constant or periodic elevated blood pressure, both systolic (upper) and diastolic (lower). The most common form of hypertension is primary hypertension, which occurs in 95% of patients, especially those who are overweight and/or suffer from chronic stress. Unfortunately, it is also increasingly common in people of normal weight who do not engage in any physical activity and consume a lot of processed fatty, sweet, and salty foods.
Having searched through numerous scientific articles and studies, and based on knowledge from books, I can say that the DASH DIET is currently the best way to eat, not only for people with hypertension. It turns out that it also helps lower blood glucose levels and combat type II diabetes. It reduces triglyceride and LDL cholesterol levels. It is also an effective tool for weight control and combating obesity or overweight. The DASH diet is also recommended for patients with heart failure. It has been shown to reduce the incidence of colon cancer. I can confidently say that, in combination with pharmacological intervention, DASH is a very useful tool for doctors to combat these diseases more effectively [D. Gajewska; Warsaw 2010].What is more, people who are interested in nutrition, simply want to prevent all kinds of cardiovascular diseases and have energy for their daily tasks, are eager to follow it. It is not a strict diet that completely eliminates any category of products, so it is easy to implement and get used to.
The National Heart, Lung, and Blood Institute in the United States has developed a diet based on research that reduces or eliminates the risk of hypertension.The study was conducted among 459 adults at risk of developing hypertension or diagnosed with hypertension but not undergoing drug therapy, both women and men. The study examined how specific nutrients affect blood pressure. The participants were randomly assigned to different dietary groups for 11 weeks. The control group ate a typical American diet. The difference was that the menu contained reduced amounts of potassium, magnesium, and calcium. The second group of participants ate similarly, but with an increased amount of fruits and vegetables, while the third group received a DASH diet, which included ingredients such as fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts. The consumption of red meat, fat, all sweets, including beverages, was restricted. Each group consumed a similar amount of sodium (3000 mg per day), reduced alcohol consumption, and did not change their body weight during the diet [Kerley CP; 2018].These observations were followed up by another study: DASH-Sodium, which additionally assessed the effect of sodium on blood pressure. Reducing the sodium content in food to the US recommended level of 2400 mg per day significantly lowered systolic and diastolic blood pressure. In the group of people who reduced their sodium intake to less than 1500 mg per day, the hypotensive effect was even twice as strong. The best results were obtained in patients who followed the DASH diet and significantly reduced their salt consumption.After 6 months of this treatment, changes in blood pressure values were assessed. This study confirmed the effectiveness of these methods in reducing blood pressure. When the effectiveness of the DASH and DASH-Sodium diets was compared with 5 different drugs used in another study (Veterans Affairs Cooperative), it was found that the diet can be as effective as a drug used in monotherapy [Sanches Machado d'Almeida K, Ronchi Spillere S and others; January 2010].
Another study involved people suffering from hypercholesterolemia. Thirty people participated in the study. The group included both men and women. Both sexes were within the normal average BMI range. However, individual calculations indicated that the majority exceeded the norm. All participants followed the DASH diet. The meals were perfectly tailored to this project. Not only were the weight and appropriate ingredients taken into account, but also the method of culinary processing. The amount of fat was also reduced. The first lipid profile measurement was taken one week before the study and again after 30 days. A significant reduction in total cholesterol levels was observed in the participants, by as much as 30%. There were also beneficial changes in LDL fractions. In women, the difference in LDL fraction concentrations before and after the diet was 8.3%, and in men 8%. In addition, women lost almost 5% of their body weight and men lost 6.4% [M. Kazimierski, J. Reguła 2017].
An analysis of 17 studies shows that limiting fat intake and reducing red meat consumption in favor of vegetables, fruits, whole grains, nuts, and fatty fish improves fasting glucose levels and HbA1c values. One of these studies observed changes in glycemic control in a control group that did not follow the DASH diet and in people who followed the diet, assuming that the amount of macronutrients in both groups was identical. A significant improvement in glycemic control was observed in patients following the DASH diet. In another study by Esposito, it was proven that DASH lowers HbA1c values and postprandial glucose levels in measurements taken by patients themselves in their natural environment. Weight loss was also observed in patients who strictly adhered to the diet [G. Benson et al.; 2011].
In addition to eating the right foods, it is important to drink enough water (individualized) and exercise. With this approach, the results will definitely be visible [B. Woźniak; Warsaw 2018].What products should be avoided or limited?First of all, highly processed foods with large amounts of sugar, salt, and trans fats should be avoided. It is best not to add salt to food at all, as the labels of ready-made products (even healthy ones) indicate that they contain minimal amounts of salt. This is because salt is a natural preservative [B. Woźniak; Warsaw 2018].In summary, to be healthy and enjoy life:
By doing these things, you will improve your results and feel much better. Because life is worth living. Life is beautiful!
http://www.wszechnica-zywieniowa.sggw.pl/streszcz/Nadcisnienie_Wszechnica.pdfKsiążkandB. Woźniak, "The DASH Diet: A Way to Treat Hypertension"; First Edition; Warsaw 2018;https://www.nhlbi.nih.gov/health-topics/dash-eating-plan/The DASH Eating Plan as Part of a Heart-Healthy Lifestyle - DASH Eating PlanKerley CP. Dietary patterns and components to prevent and treat heart failure: a comprehensive review of human studies. Nutr Res Rev. 2018 Aug 16;:1-27. [PubMed]Sanches Machado d'Almeida K, Ronchi Spillere S, Zuchinali P, Corrêa Souza G. Mediterranean Diet and Other Dietary Patterns in Primary Prevention of Heart Failure and Changes in Cardiac Function Markers: A Systematic Review. Nutrients. 2018 Jan 10;10(1) [PMC free article] [PubMed]https://pl.scribd.com/document/368615229/1-Dieta-DASH-zdrowe-odżywianie-w-nadciśnieniu-tętniczym-pdffile:///C:/Users/Dell/Downloads/55166-135095-1-PB.pdf (M. Kazimierski, J. Reguła, 2017)https://podyplomie.pl/publish/system/articles/pdfarticles/000/014/373/original/49-53.pdf?1474013893 Gretchen Benson, RD, LD, CDE, Raquel Franzini Pereira, MS, RD, LD, Jackie L. Boucher, MS, RD, LD, CDE, 2011.
