We are what we eat, and food gives energy to our bodies. Its quality and nutrition directly affect our wellbeing. Supermarkets are full of products rich in sugar, sodium, saturated fat and cholesterol, and these are often associated with heart disease, namely hypertension, and other related health issues.
The way out is the DASH diet. The UK, the USA, and other English-speaking countries use this abbreviation for The Dietary Approaches to Stopping Hypertension. A list of foods on the DASH diet reduces the consumption of sodium and other pseudo-nutrients. Actually, the DASH diet is quite universal, and is not only good for lowering blood pressure but for improving your general health condition. Hypertension sufferers who follow the DASH diet showed amazing improvements within a few weeks.
Meal plan for the DASH diet
So how does the DASH diet work? Its simplicity is impressive. If you’re a fan of junk food, sweets, alcohol or fizzy drinks, it will take more effort to switch, but the result is worth it.
The DASH diet menu contains vegetables, fruit, whole grains, low fat or no-fat dairy products, lean meats, poultry and fish, nuts, seeds, dry beans, fats, and oils. As you can see, the variety of products is decent.
Any meal plan for a DASH diet focuses on limiting sodium (an ultimate target is one teaspoon per day). The key to success is avoiding any processed food, which is often rich in garbage. The diet also works well to counter other diseases like osteoporosis, cancer, heart disorders, stroke, and diabetes.
DASH diet and diabetes
People who opt for the DASH diet lose weight and improve their blood pressure. Such changes are proved to help soothe the flow of diabetes. Figures say that two out of three patients with diabetes report hypertension. The DASH diet cuts down quick carbs and offers safer alternatives (fruit, whole grains, etc). Such options are absorbed into blood slower and, thus, prevent the contrasts of insulin level in the blood. Weight loss on the DASH diet is another advantage for treating diabetes.
What is the DASH diet for hypertension?
It would be a mistake to perceive the DASH diet exclusively as a meal plan for high blood pressure. It’s rich in proteins, antioxidants and plenty of micronutrients that improve the functioning of all body systems.
You can start a DASH diet to lower blood pressure, but also, you get a magic box for treating related diseases.
DASH diet, hypertension and sleep apnea
Hypertension is associated with heart disorders, diabetes, and many other problems. Less popular but no less dangerous is sleep apnea. Snoring is considered to be the main symptom of sleep apnea. How is it connected with the DASH diet in hypertension? Very simple. Snore is a signal for not getting enough oxygen. It makes our vessels get thicker to pump the blood. That, in part, raises blood pressure and can further lead to chronic hypertension.
On the DASH diet, cholesterol and glycemic levels drop, blood flow is more balanced, snoring becomes lighter, and our general condition improves dramatically. You can try the diet even without experiencing any of the issues mentioned. Approved by professional circles, it’s considered one of the healthiest eating patterns in the world.