DASH Diet (Dietary Approaches To Stop Hypertension)

The DASH Diet is a dietary therapy for high blood pressure, derived from the American Heart Association (AHA) and the American Association of Hypertension (AATM). The DASH diet is a plant-based diet that focuses on controlling salt, cholesterol, and saturated fatty acids. The core concept of the DASH diet is to lower systolic and diastolic blood pressure to reduce the risk of cardiovascular disease. Scientific research shows that high blood pressure is a major risk factor for cardiovascular disease, and the DASH diet can help people achieve blood pressure goals and reduce the risk of cardiovascular disease. The DASH diet recommends limiting foods high in salt, cholesterol, and saturated fat. It is recommended that the daily intake of salt should not exceed 1. 5 grams, the cholesterol should not exceed 300 milligrams, and the saturated fatty acids should not exceed 100 grams.

At the same time, the consumption of foods rich in fiber, vitamins and minerals is encouraged to maintain a healthy state of the body. The DASH diet includes the following aspects:

1. Eat plenty of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber, which can help lower blood pressure. It is recommended to eat 5 servings of fruits and vegetables every day, including dark green, orange and purple vegetables.

2. Choose low-salt foods: Reducing salt intake can help lower blood pressure. It is recommended to eat low-salt foods, such as fresh meat, fish, poultry, salt-free bread, cereals, fresh fruits and vegetables, etc.

3. Limit saturated fatty acids and cholesterol: The intake of saturated fatty acids and cholesterol can help reduce blood cholesterol levels. It is recommended to reduce the intake of foods high in saturated fatty acids, such as fatty meats, lard, cream and butter.

4. Control sodium in your diet: Sodium is a major cause of high blood pressure, and limiting sodium intake can help lower blood pressure. It is recommended to limit sodium intake and avoid eating high-sodium foods such as instant noodles, canned foods, and processed foods as much as possible.

In general, the DASH diet is a plant-based diet that focuses on controlling salt, cholesterol, and saturated fatty acids. It can help people prevent cardiovascular disease and lower blood pressure.

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