Did you know that hypertension is a widespread, chronic, civilized disease that affects an average of 30% of the adult population? To protect yourself from this disease entity and its complications, it is recommended to make lifestyle modifications and, in particular, to change eating habits. The DASH MultiLife diet will be a great start to a new, healthy life.

For whom?

The DASH diet is considered one of the healthiest eating models in the world! And although at first it was addressed mainly to people suffering from hypertension, over time its use has expanded. It turned out that the benefits of implementing a few simple rules could benefit many more groups.

DASH is the most recommended dietary plan for people with cardiovascular diseases (such as hypertension, atherosclerosis, coronary heart disease, varicose veins, etc.), but it is also recommended for people with diabetes, obesity, metabolic syndrome. It will also be useful in the prevention of type 2 diabetes, neurodegenerative diseases, as well as diseases of the cardiovascular system or tumors. Due to the fact that DASH significantly reduces the concentration of “bad” cholesterol, it reduces the risk of atherosclerosis, infarction or stroke.

The main principles of the diet

The creators of the DASH diet, to facilitate its use, recommend eating certain amounts of products from selected food groups. Its basis are:

• Vegetables and fruits — should be consumed in the number of 4-5 servings a day with a predominance of the former (1 serving = 1 cup of leafy vegetables/½ cup of sliced, raw or cooked vegetables/1 medium fruit). They provide fiber, folic acid and potassium, among other things, and are characterized by a low sodium content. The fiber contained in them, and in particular its soluble fractions, affect the increased excretion of bile acids and cholesterol, and, consequently, reduce their concentration. Vegetables and fruits are also a source of antioxidants (vitamins E and C, carotenoids and flavonoids), which have an antioxidant effect and inhibit the oxidation of LDL cholesterol, one of the first stages in the development of atherosclerotic plaque.
• Whole Grain Cereal Products — eat 6 to 8 servings a day (1 serving = 1 slice of bread or ½ cup of cooked pasta, rice, groats). They are a source of magnesium, fiber, as well as vitamins of group B. Especially rich in them are groats, which are a very grateful product in the kitchen - they make it possible to create many interesting culinary proposals. They can be used in both dry and sweet dishes. The palatability of meals with their participation makes it easier to stick to the established plan, which in turn translates into an improvement in pressure parameters, as well as well-being.
• Dairy products with reduced fat content — the recommended number of servings is 2-3 per day (1 serving = 1 glass of milk, yogurt). Low-fat milk (0.5-1.5% by weight) and dairy products are a source of complete protein, as well as calcium, which affects the decrease in the tone of the myometrium of blood vessels and, consequently, also blood pressure.
• Fish and poultry Meat consumption should be limited to two servings per day. You should choose lean poultry meat (without skin) - it is rich in protein, B vitamins, iron and zinc, and at the same time has a low content of cholesterol and saturated fatty acids. Fish should be consumed at least 2 to 4 times a week. Especially it is worth reaching for fatty sea fish, which are a source of omega-3 acids that have an anticoagulant and anti-inflammatory effect. Other sources of fat, such as oils, should make up 2-3 servings in the menu (1 serving = 1 teaspoon of oil/oil).
• Dry legume seeds and nuts — reach for them 4-5 times a week (1 serving = 1/3 cup nuts/ 2 tablespoons peanut butter/ 2 tablespoons seeds/ ½ cup cooked legume seeds). They are a source of fiber, protein, magnesium and potassium. Nuts also provide essential fatty acids.

What to limit?

• Red and processed meat, which is a source of saturated fatty acids and cholesterol. These compounds negatively affect the lipid profile and, consequently, increase the risk of developing hypertension and cardiovascular diseases.
• Sweets, as well as drinks containing sugar - these products should be consumed sporadically, due to the content of simple sugars and saturated fatty acids and trans fats.
• Salt — The best effects of the DASH diet are observed while limiting salt intake to 5-6 g (2300 mg sodium) and even to about 4 g (1500 mg sodium) per day. What can replace it with? Spices and herbs. Avoid processed foods, as they contain the highest amounts of sodium. It is better to reach for natural, low-processed foods, and rinse canned products under running water.

What will I eat?

The DASH plan on the MultiLife platform focused on reducing fried foods, eliminating egg-based dishes, fatty cuts and meat preparations, and included antioxidant-rich meals such as salads, vegetable pastes, porridges, millet or smoothies full of fruits and nuts. Among the ingredients you will find lean dairy, sea fish and legumes with lots of colorful vegetables. The DASH menu is varied and very tasty!

Bibliography:

1. P Saneey, 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 Dec 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 Farshad Teymoori et al. The association of a Dietary Approach to Stop Hypertension (DASH) diet with metabolic healthy and metabolic unhealthy obesity phenotypes. Sci Rep 2019; 9 (1) :18690