The DASH diet is an important nutritional model for a healthy life, as well as controlling hypertension. This diet includes the consumption of healthy foods such as fruits, vegetables, whole grains, low-fat dairy products, legumes, nuts and seeds. It also limits the consumption of high salt, red meat, sweets and processed foods. The positive effects of the DASH diet include lowering blood pressure, improving and protecting heart health, helping with weight loss, increasing insulin sensitivity and creating a generally healthy eating habit. It is known that this nutritional model can reduce the need for medication for patients while controlling health problems such as hypertension and insulin resistance.
Details of the DASH Diet
Nutrition and Diet Specialist Sevim Akkök shared the details of the DASH diet applied to hypertension patients. The DASH diet is based on reducing sodium and staying away from simple carbohydrates and sugar. Low glycemic index grains, complex carbohydrates, root vegetables, greens, vegetables and fruits rich in potassium, magnesium and calcium are added to the nutrition program. In addition, fish rich in omega-3 fatty acids are also recommended as a protein source. It is recommended to create a nutrition program rich in beneficial oils and away from saturated and trans fats.
Sodium Control and Nutrition
Sodium is very important in the DASH diet. Daily sodium intake should be between 2,400 mg and 1,500 mg. Nutritionists emphasize that the most effective way to reduce sodium intake is not to add extra salt to meals. They also emphasize the importance of reading food labels to check the amount of sodium in ready-made foods. Foods that are risky in sodium intake include pickled products, processed meats, fast food and matured cheeses. Nutritionists state that the habit of reading labels should be adopted to control sodium intake.
DASH Diet and Lifestyle Change
Nutritionists emphasize that the DASH diet is not just a diet program. They point out the importance of making this nutritional model a lifestyle. They state that low glycemic index foods should be emphasized in carbohydrate selection and a similar approach should be taken in fruit selection. When the DASH diet and lifestyle changes are implemented together, it is observed that hypertension patients’ need for medication decreases and their health status improves. In this way, patients are supported to live a healthier life by addressing not only the symptoms but also the underlying health problems.
