The second best diet is the DASH Diet (Dietary Approaches to Stop Hypertension) diet. To stop high blood pressure, she suggests eating low in sodium, sugars, and saturated fats found in fried foods, red meat, and processed foods. The list arose from a study conducted at universities in the United States that evaluated the effect of food restriction on blood pressure.
In addition to preventing high blood pressure, one variation suggested cutting calories to aid weight loss, as well as improve your metabolic profile. Thus, the consumption of fruits, vegetables, low-fat dairy, fish, oilseeds, and whole grains, such as oats and flaxseed, is allowed.
Total fat should make up 27% of your total food intake for the day, with up to 6% coming from saturated fat and up to 150 milligrams from cholesterol. Carbohydrates make up 55% of calories and protein 18%.
What can you eat
Chopped meats, such as skinless chicken and fish, are lower in saturated fat, cholesterol, and total fat. Therefore, they can be eaten in moderation, preferably roasted or grilled.
The diet recommends four to five servings of nuts per week (one serving equals half a cup or 40 grams). Chestnuts, walnuts, almonds, and other oilseeds provide good fats that reduce cholesterol and act as antioxidants, essential for muscle formation and recovery.
Fruits, vegetables, and greens
4 to 5 servings of fruit per day are allowed, juice counts. The ideal measure of vegetables per day is 1 cup if they are raw and 1/2 cup if they are cooked.
Skimmed milk and its derivatives
Cheese, yogurt, and other dairy products are effective for weight loss. Excellent sources of calcium, protein, and vitamins, these foods are also capable of improving the balance of intestinal bacteria. For this reason, skimmed milk, natural yogurt, and white cheese are the best.
Whole grains or breads, cereals, and pasta are allowed. Whole foods are more nutritious than refined foods because they contain more fiber, vitamins, and minerals, retained in the structures removed during refining. Thus, the fiber acts by cleaning excesses and eliminating toxins.
The use of unsaturated vegetable oils, such as olive oil, helps reduce fat intake.
What to avoid
In addition to reducing table salt, there are other foods that are also high in sodium and should be reduced, such as those made with white flour, such as bread, crackers, and pasta; foods high in saturated fat, such as red meat, bacon, hot dogs, and high-fat sausage; sweets and sugar, such as cookies, chocolate drinks, and cakes; Alcoholic and soft drinks.
Advantages and disadvantages
According to nutritionists, the success of the DASH Diet is due precisely to its simplicity. It also depends on the absence of restrictive rules. I mean, there’s nothing radical on this list. Instead, it suggests foods that are always recommended, and no group is considered off-limits.
The main goal of the DASH Diet is not to lose weight but to lower your blood pressure. Therefore, if the purpose is only to lose weight, you should restrict calories. On the other hand, the diet does not use vitamins compared to food groups, that is, it leaves the menu varied and provides sources of vitamins and minerals for the body. Thus, the improvement helps fight obesity and favors the adequate consumption of fats and salt.
Finally, regular physical activity also helps lower blood pressure and control weight, as well as helping to improve health.