Bestaan diet “milagros” que hacen creer que son la solución para luchar contra la hypertension. Without embarrassment, it is a demonstration that it has no scientific basis. But we are going to see one that, according to the experts, works. It’s diet DASH.
The DASH diet (Dietary Approaches To Stop Hypertension, which in Spain is being translated as Dietary Approximations to Detain Hypertension;) created by the Institute of Health of the United States with the goal of helping to reduce the effects or prevent hypertension.
Dicha diet is the best valorada scientifically after the Mediterranean diet. The Director of the Department of Preventive Medicine and Health Public of the University of Navarre, Miguel Ángel Martínez- González explains that “there is a go straight to prevent hypertension and check high arterial pressure ”.
Asimismo, adds that, “if it intervenes in a relationship with dietitians and with a well-known method, it will change the dietary behavior and adapt the DASH diet to improve many pharmacies for hypertension and many of its adverse effects. Geen hooi wat usar pharmacos si hooi un remedio con estilo de vida y con dieta”
The DASH diet
The goal of this diet is to reduce dietary intake, up to 2.3 g values. Also, potentiate the content of potassium, calcium and magnesium, minerals that increase hypertension.
María Ballesteros, from the Nutrition Area of the Spanish Society of Endocrinology and Nutrition, states that “The DASH diet includes foods rich in calcium, potassium, magnesium and fiber, which, when combined, help reduce arterial pressure.”
What do you want to eat?
The most important ones to follow in the DASH diet are the following:
- Reduce carbohydrates and cholesterol, and increase fiber, as for example avena. This is a recommended consumption of 30 grams de fibra diariamente.
- Ingerir diariamente nueces, semillas o legumbres. Porque lowers cholesterol and sangre, for that matter, its great allies will keep us from controlling arterial pressure.
- Choose fish, avocado skin and soy products, which are the best sources of protein.
- Reduce to a minimum the sweet treats and salads. Consumption of dulces can be used to provoke obesity and diabetes, which are conditions that directly influence arterial pressure.
- Avoid consuming an amount of processed foods and fries, yes, they are raised in saturated grass
- Reduce soda consumption, above all sal. Excessive salt consumption does not trigger a cerebral security mechanism that prevents provoking arterial tension.
- Elegant loose milk products in grass
- Separate the yews from the egg, the long cheeses, the leche entera, the crème de leche, the helado, the mantequilla and the fat carnes (and large portions of carnes).
- Avoid cooking time to add different dishes or salsas. Ya que, estas salsas o aderezos pueden contener alimentos que provoken elevar nuestra arterial tension
- Cook the carne a la parilla, a las brasas, hervir y hornear. The risk of hypertension is a 15% increase in those who prefer the well-placed committee in comparison to those who prefer the most crude carnations.
- We must select grasses as those that contain the olive oil. It is recommended to choose this type of grass because it is considered healthy dietary grasses
- Learn how to read food labels to choose the ones you like. List of fast food restaurants, where salutary options can be found.
Who directed the DASH diet?
María Ballestero explains that “The DASH diet is primarily intended for patients with hypertension, given that it is a fairly healthy dietary pattern, it can be used in people without pathologies or with other metabolic pathologies such as diabetes or dyslipemia ”.
Consists of studies, published in Public Health Nutrition of 2017 y of The Journal of Gerontology Series A of 2020, which states that there is a relationship between the implementation of the DASH diet and the reduction of the risk of depression.