DASH diet

Did you know that hypertension is a widespread, chronic lifestyle disease affecting an average of 30% of the adult population? To protect yourself against this condition and its complications, it is recommended to modify your lifestyle, particularly by changing your eating habits. The MultiLife DASH diet is the perfect start to a new, healthy life.

Who is it for?

The DASH diet is considered one of the healthiest eating patterns in the world! Although it was initially aimed primarily at people suffering from hypertension, its application has expanded over time. It turns out that many more groups can benefit from implementing its few simple principles.

DASH is the most frequently recommended nutrition plan for people with cardiovascular diseases (such as the aforementioned hypertension, atherosclerosis, coronary artery disease, varicose veins, etc.), but it is also recommended for those with diabetes, obesity, and metabolic syndrome. It is also effective in the prevention of type 2 diabetes, neurodegenerative diseases, as well as cardiovascular diseases and cancer. Because DASH significantly lowers "bad" cholesterol levels, it reduces the risk of atherosclerosis, heart attack, and stroke.

Main principles of the diet

To make it easier to follow, the creators of the DASH diet recommend consuming specific amounts of products from selected food groups. Its foundation consists of:

• Vegetables and fruits – should be consumed in amounts of 4-5 servings per day, with a preference for vegetables (1 serving = 1 cup of leafy greens / ½ cup of chopped, raw, or cooked vegetables / 1 medium fruit). They provide fiber, folic acid, and potassium, among other nutrients, and are characterized by a low sodium content. The fiber they contain, especially its soluble fractions, increases the excretion of bile acids and cholesterol, thereby lowering their levels. Vegetables and fruits are also a source of antioxidants (vitamins E and C, carotenoids, and flavonoids), which act as antioxidants and inhibit the oxidation of LDL cholesterol, one of the first stages in the development of atherosclerotic plaque. 
• Whole grain cereal products – you should consume 6 to 8 servings per day (1 serving = 1 slice of bread or ½ cup of cooked pasta, rice, or groats). They are a source of magnesium, fiber, and B vitamins. Groats are particularly rich in these and are a very versatile product in the kitchen, allowing for many interesting culinary creations. They can be used in both savory and sweet dishes. The palatability of meals containing them makes it easier to stick to the planned diet, which in turn translates into improved blood pressure parameters and overall well-being.
• Low-fat dairy products – the recommended number of servings is 2-3 per day (1 serving = 1 cup of milk or yogurt). Low-fat milk (0.5-1.5% fat) and dairy products are a source of high-quality protein as well as calcium, which helps reduce the tension of blood vessel muscles, thereby lowering blood pressure.
• Fish and poultry – meat consumption should be limited to two servings per day. Choose lean poultry (skinless) – it is rich in protein, B vitamins, iron, and zinc, while being low in cholesterol and saturated fatty acids. Fish should be consumed at least 2 to 4 times a week. It is especially worth reaching for fatty sea fish, which are a source of omega-3 fatty acids that have anti-clotting and anti-inflammatory effects. Other sources of fat, such as oils, should make up 2-3 servings in the menu (1 serving = 1 teaspoon of olive oil/oil).
• Dried legumes and nuts – aim for 4-5 servings per week (1 serving = 1/3 cup of nuts / 2 tablespoons of nut butter / 2 tablespoons of seeds / ½ cup of cooked legumes). They are a source of fiber, protein, magnesium, and potassium. Nuts also provide essential unsaturated fatty acids. 

What to limit?

• Red and processed meat, which are sources of saturated fatty acids and cholesterol. These compounds negatively affect your lipid profile and, consequently, increase the risk of hypertension and cardiovascular disease.
• Sweets and sugary drinks – these products should be consumed only occasionally due to their high content of simple sugars, saturated fatty acids, and trans fats.
• Salt – the best results from the DASH diet are observed when salt intake is limited to 5-6 g (2300 mg of sodium), or even down to about 4 g (1500 mg of sodium) per day. What can you use instead? Spices and herbs. Avoid processed products, as they contain the highest amounts of sodium. It is better to choose natural, minimally processed food and rinse canned products under running water.

What will I eat?

The DASH plan on the MultiLife platform focuses on reducing fried foods, eliminating egg-based dishes, fatty cuts of meat, and processed meats, while including meals rich in antioxidants, such as salads, vegetable spreads, oatmeal, millet porridge, or smoothies packed with fruit and nuts. Among the ingredients, you will find low-fat dairy, saltwater fish, and legumes with plenty of colorful vegetables. The DASH menu is diverse and very tasty!

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Bibliography:

1. P Saneei, A Salehi-Abargouei, A Esmaillzadeh, L Azadbakh. Influence of dietary approaches to stop hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trials. Nutr Metab Cardiovasc Dis 2014; 24(12):1253-61
2. Koloverou E et al. The effect of Mediterranean diet on the development of type 2 diabetes mellitus: A meta-analysis of 10 prospective studies and 136,846 participants. Metabolism 2014; 63(7):903-911
3. Esposito K et al. Prevention and control of type 2 diabetes by Mediterranean diet: a systematic review. Diabetes Res Clin Pract 2010;89
4. Hossein Farhadnejad, Mina Darand, Farshad Teymoori et al. The association of Dietary Approach to Stop Hypertension (DASH) diet with metabolic healthy and metabolic unhealthy obesity phenotypes. Sci Rep 2019; 9(1):18690