Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

DASH DIET for hypertension  & high cholesterol & other health benefits

      DASH stands for Dietary Approaches to Stop Hypertension. DASH diet originated in the 1990s as a dietary pattern to reduce hypertension. Later DASH diet found to be effective for managing various other clinical conditions or diseases like high cholesterol, polycystic ovarian syndrome, obesity etc.

     This diet pattern includes whole grains ,fruits, vegetables, nuts, fish, lean meat and low-fat dairy foods etc. Fruits and vegetables provide nutrients like potassium, calcium, magnesium, and fiber that are important for fighting high blood pressure. These nutrients can also help improve insulin and glucose levels.

·       The DASH diet promotes consumption of more whole-grain foods, fish, poultry,  nuts

·       Lean meat is recommended while red meat is limited.

·       Healthy fats, such as olive and canola oil or avocados, nuts are included in DASH diet.

·       The diet limits sodium, sweets, sugary drinks, and red meats.

·       Foods  that are high in saturated fat, cholesterol, and trans fats

How to change your daily diet to DASH diet?

1.    Include low glycaemic index fruits like berries, plums, grape ,oranges etc. to your meals or as a snacking item. Canned and dried fruits are easily available for use but there should not be added sugar or salt in them.

2.     Use less of butter, margarine, or salad dressing and consume low-fat or fat-free items.

3.    Consume  low-fat or skimmed dairy products

4.    Include more vegetables like kale, broccoli, spinach etc. to your diet.

5.    Restrict eating fried items or sweets.  Eat unsalted  nuts, raisins, low-fat and fat-free yogurt, frozen yogurt.

6.    While purchasing packed foods, read food labels to choose products that are lower in sodium. 

Healthy carbohydrates included under DASH: 

Carbohydrates in the DASH diet are mainly composed of cellulose and starches. It is mainly present in plant fiber. Reducing carbohydrates in the diet or eating “low carb diet” is not as healthy as that may lead to decreased caloric intake than recommended or consumption of unhealthy fats as a substitute.

Consume whole grains: cracked wheat, millets, oats etc.

Green leafy vegetables:

 Kale, broccoli, spinach, collards, mustards are included.

 Fruits:

 Low glycemic index fruits such as cherries, grapes , pears ,oranges ,apples ,plums ,berries  are recommended 

Protein sources in DASH diet:

Legumes and beans are used chiefly in this diet. DASH recommends more servings of plant proteins like legumes, soy products, nuts, and seeds. Animal protein in the diet mainly includes lean meats, low-fat dairy, eggs, and fish.

Processed meat is not recommended as they have the potential to be carcinogenic [causing cancer] or may raise blood pressure. 

Healthy fats in DASH diet:

Healthy fats prevent inflammation, provide essential fatty acids, and help general health. When consumed in moderation, these fats have been shown to increase HDL and lower small dense LDL particles.

Some of the sources of good fats also included in DASH include:

·       Olive oil

·       Avocados

·       Nuts

·       Hemp seeds

·       Flax seeds

·       Fish rich in omega-3 fatty acids

Minerals in DASH diet:

 DASH diet includes foods rich in potassium, calcium, and magnesium as these prevent endothelial dysfunction and promote endothelial, smooth muscle relaxation. Some of the foods rich in potassium include bananas, oranges, and spinach. Calcium is rich in dairy products and green leafy vegetables. Magnesium is present in a variety of whole grains, leafy vegetables, nuts, and seeds.

Benefits of DASH diet

·       Helps to reduce high blood pressure

·       Reduce the risk for heart disease, heart failure, and stroke

·       Help prevent or control type 2 diabetes

·       Reduce bad cholesterol levels or dyslipidaemia.

·       Reduce the chance of kidney stones

 NIH [U.S.A]  recommended DASH diet is as follows:

v Grains   6–8 servings/day

v Meats, poultry, and fish   6 or less servings/day

v Vegetables     4–5 servings /day

v Fruit     4–5 servings/day

v Low-fat or fat-free dairy products 2–3 servings/day

v Fats and oils    2–3/day

v Sodium   2,300 milligrams (mg) or 1,500 mg of salt (sodium) per day

          Nuts, seeds, dry beans, and peas   4–5 servings weekly

           Sweets 5 or less  servings weekly.

DASH diet benefits – research data

 Since the formulation of the DASH diet pattern, extensive research studies have been conducted to know its effect on various other diseases, beyond its role in managing blood pressure.

DASH diet helps lower blood glucose levels, triglycerides, LDL-Cholesterol, and insulin resistance.

Several studies have shown that the DASH diet helps lower blood glucose levels, triglycerides, LDL-Cholesterol, and insulin resistance. Therefore this diet is prescribed as an adjunct to pharmacological therapy in metabolic syndrome [high blood pressure, high cholesterol and high blood sugar].

Metabolic syndrome is often associated with excess fat around waist or central obesity. DASH diet helps to reduce all the components of metabolic syndrome and thus reduces the risk for heart attack and stroke.

Prevents colorectal cancer &other gut diseases

 DASH diet inclusion has shown a reduction in the incidence of colorectal cancer, mainly in the white population. The DASH diet has also been proven helpful to some extent in chronic liver disease, diverticular disease, and celiac disease [1].

helps to reduce insulin resistance and central obesity in women having polycystic ovarian syndrome[PCOS]

DASH diet is very useful in improving insulin resistance, which is the primary stage of various serious health problems.

DASH diet helps to reduce insulin resistance and central obesity in women having polycystic ovarian syndrome[PCOS]

 One study shows that following the DASH diet for 8 weeks in overweight and obese women with PCOS resulted in the improvement of insulin resistance, serum hs-CRP levels, and abdominal fat accumulation [4].

Research studies points out that the monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) of DASH foods can improve insulin, androgens, and cholesterol levels in women with PCOS.

Nuts are main ingredients of DASH diet. They are packed with fiber, omega-3 fatty acids, protein, and essential vitamins and minerals.

Dash diet helps for lowering blood pressure, particularly in diabetic patients.

The DASH diet has been recommended as the best diet to help obese people who want to lose weight, maintain a healthy weight and lower the blood pressure.

 In nut shell, DASH diet helps to improve overall health as an adjuvant to prevent and manage life style diseases. If you are on the verge of metabolic syndrome, hypertension, obesity, polycystic ovarian syndrome, shift to DASH diet consulting your health care provider. 

References

1.    https://pubmed.ncbi.nlm.nih.gov/22846984/

2.    https://medlineplus.gov/ency/patientinstructions/000784.htm

3.    https://www.nhlbi.nih.gov/education/dash-eating-plan

4.    https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0034-1376990   

5.    https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01098545/related-content    

6.    https://www.ncbi.nlm.nih.gov/books/NBK482514/