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Discover the DASH Diet: the Key to Controlling High Blood Pressure

Discover how the DASH diet can control high blood pressure. A study in the U.S. reveals its 3 main benefits and key recommendations....
Author: Patricia Alegsa
13-08-2024 20:19







  1. Hypertension and its daily challenge
  2. The Surprising Effects of the DASH Diet
  3. DASH: More than just a diet
  4. Recommendations for Following the DASH Diet

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Hypertension and its daily challenge



Did you know that hypertension is one of the most common conditions in the world? When it develops, people suffer from continuously elevated blood pressure levels.

It's like living on a roller coaster, but without the fun.

A new study in the United States gives us a glimmer of hope and tells us that changing our diet may be the key to controlling this situation.

And it's not just any diet; it's the famous DASH diet!


The Surprising Effects of the DASH Diet



This study, published in The American Journal of Medicine, revealed three main effects of the DASH diet on people with hypertension.

Scientists discovered that increasing the consumption of fruits and vegetables can reduce not only blood pressure but also the risk of developing kidney and cardiovascular diseases.

Yes, you read that right! Fruits and vegetables are now considered superheroes in the world of health.

Dr. Nicolás Renna, president of the Argentine Society of Hypertension, commented on the hopeful results.

“With dietary changes, benefits for the protection of the kidneys and the cardiovascular system can already be achieved,” he assured. Imagine that eating salads can be your shield against health problems. To me, it sounds like an irresistible plan!


DASH: More than just a diet



The DASH diet, which stands for "Dietary Approaches to Stop Hypertension," is based on consuming abundant fruits and vegetables, along with whole grains and low-fat dairy.

But why is it so effective? Simple: it reduces sodium levels and increases essential nutrients like potassium and magnesium that help regulate blood pressure.

Dr. Donald Wesson, the leader of the study, explains that the DASH diet approach is simple yet powerful. While many doctors prescribe medications, this study suggests that we should start with a plate full of color.

It's time for vegetables to take center stage at the table!


Recommendations for Following the DASH Diet



If you feel ready for a change, here are some recommendations from the Mayo Clinic that you can easily apply:


1. Fill your plate with colors

Include at least 4-5 servings of fruits and vegetables a day. Do you already have an idea of what your favorite fruit is? Take advantage!


2. Choose whole grains

Switch white bread for whole grain. Your body will thank you and so will your blood pressure.


3. Limit sodium

Try to consume less than 2300 mg of sodium a day. If you can lower it to 1500 mg, even better. Goodbye salty snacks!


4. Keep regular check-ups

Ask your doctor to evaluate your urine albumin-creatinine ratio. This will help you identify hidden kidney problems.

Remember, it's not just about making a dietary change, but about a lifestyle change. And don’t forget that!

Fruits and vegetables are not just a decoration on the plate; they are your allies in the fight against hypertension!



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