What is the DASH Diet?

Several studies have shown that 30-40% adults in the United States have high blood pressure. Only 25 percent of these people are able to control their condition.

Research shows that a healthy diet plan can reduce your blood pressure naturally and lower the risk of hypertension. The DASH Diet is the best diet to lower high blood pressure.

What is DASH Diet?

Dietary Approaches to stop Hypertension is the name of this diet. It was named after a study where participants followed a healthy eating plan.

According to Michelle Routhenstein, Preventive Cardiology Dietitian Nutritionist at EntirelyNourished.com, DASH is “a diet designed to help prevent or lower blood pressure by focusing on foods like vegetables, fruits, whole grains, fat-free or low fat dairy, nuts, beans, and poultry.” The DASH Diet also emphasizes foods rich in potassium, calcium and magnesium, minerals essential to good health, and limits sodium, saturated fat, and added sugars.

One study shows that simply reducing sodium intake can reduce blood pressure. DASH differs from Standard American Diet in that it does not include fried food, beef or processed foods.

In DASH studies participants did not only lower their blood pressure, but also their total cholesterol, and low-density cholesterol (LDL or “bad”). The DASH Diet also has many other health benefits.

What do you eat on the DASH Diet?

These foods are included in the DASH Diet and can be consumed as follows:

Whole Grains

Whole grains are an excellent source of fiber. DASH recommends 25-35 grams of fiber per day. You can easily achieve this with 8 1/2 cup daily servings of food like:

Whole wheat bread
Brown rice
Whole wheat pasta
Oatmeal
Pita bread
Whole grain cereal

Vegetables

Vegetables such as:

Broccoli
Carrots
Green beans
Spinach
Potatoes
Sweet potatoes
Kale

Fruits

Fruits such as:

Oranges (include oranges three times per week to get extra potassium and fiber).
Apples
Grapes
Apricots
Bananas: Include them often to get extra potassium that can help reduce blood pressure.

Low-Fat and Fat-Free Dairy

DASH recommends that you consume 2-3 servings of dairy products daily, including:

Low-fat or fat free yogurt
Low-fat or skim milk
Fat-free or reduced fat cheese

Lean meat, poultry, and fish

Two or less daily servings of animal protein, such as:

Lean beef
Fish roasted or grilled, poached, or boiled
Skinless chicken can be roasted, poached, or grilled

Nuts and seeds

Include these foods four times per week to get more potassium, magnesium and fiber.

Almonds
Sunflower seeds
Walnuts
Peanut Butter
Peas

Healthy Fats

The DASH Diet restricts fats but allows moderate amounts of healthy fats. Included in this are:

Olive oil
Avocados
Hemp seeds
Flax seeds

You can add herbs and spices to your meals to give them extra flavor, and to provide nutrients that lower blood pressure.

Foods to avoid on the DASH Diet

Avoid these foods to control your blood pressure naturally using the DASH Diet:

Add extra salt to the table. Limit your sodium intake between 1,500 milligrams and 2,300 mg per day.
Cans of soups and veggies, frozen dinners and packaged snacks. Choose packaged foods that are low in sodium if you have to eat them.
Lunch meats, such as hot dogs, bacon, and sausages.
Foods that are smoked, pickled and cured.
Margarine, vegetable oil shortenings and partially hydrogenated vegetable fats can increase LDL levels, causing plaque to form in the arteries.

How to control blood pressure naturally

The DASH Diet, which is a part of a healthy way of life, can help you naturally control your blood-pressure. Some other tips to manage and prevent hypertension include:

Maintaining a Healthy Weight

Reduce calories by eating lower-fat food and smaller portions.
Exercise for at least 30 minutes a day.

Reducing Caffeine Consumption

Choose decaffeinated tea or coffee instead of two caffeinated drinks per day.
Avoid caffeine-containing medicines such as Excedrin Extra Strong, Midol and NoDoz.

Drinking plenty of water

Water is essential for your body.
To remind yourself to drink water, fill up a large pitcher and place it on your desk. Apps or phone reminders can be used.

Quitting Smoking

Smoke less cigarettes or stop smoking if possible.
Seek assistance in quitting. Call 1-800-NOBUTTS.
Talk to your doctor about it.

DASH Diet – The Best Diet to Reduce Hypertension

Routhenstein says that “high blood pressure can lead to many heart conditions which are life-threatening, such as strokes, atrial fibrillation and heart attacks. This is a diet approach backed by science and has been proven to improve blood pressure values.” The DASH Diet can be a good way to treat high blood pressure. You'll also want to live a healthy lifestyle.

Routhenstein says, “We must look at your entire picture to determine if you are at risk or already have high blood tension.” High blood pressure can be caused by insulin resistance, high cholesterol and a high heart calcium score.

The DASH Diet can be a good way to reverse hypertension without or with medication.

Carrie Solomon is an experienced freelance writer and web copywriter who is passionate about wellness. She is on a quest to inspire, educate and engage wellness-focused businesses to create a happier, healthier world. Find out more about Carrie at copybycarrie.com and LinkedIn.

References: https://www.ncbi.nlm.nih.gov/books/NBK482514/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

https://journals.physiology.org/doi/full/10.1152/ajpregu.00141.2012?cited-by=yes&legid=ajpregu%3Bajpregu.00141.2012v1

https://pubmed.ncbi.nlm.nih.gov/11136953/

https://www.psu.edu/news/story/adding-herbs-and-spices-meals-may-help-lower-blood-pressure/#:~:text=In%20a%20controlled%2Dfeeding%20study,blood%20pressure%20after%20four%20weeks.

https://www.cancer.org/healthy/eat-healthy-get-active/take-control-your-weight/controlling-portion-sizes.html#:~:text=For%20example%2C%20for%20people%20who,as%20a%20deck%20of%20cards.

https://www.webmd.com/diet/eat-this-fiber-chart

https://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet

https://pubmed.ncbi.nlm.nih.gov/11136953/

https://pubmed.ncbi.nlm.nih.gov/11136961/

https://www.ncbi.nlm.nih.gov/books/NBK482514/

https://www.cdc.gov/bloodpressure/facts.htm#:~:text=Nearly%20half%20of%20adults%20in,are%20taking%20medication%20for%20hypertension.

What is DASH Diet? Alternative Medicine Magazine first published the post What is the DASH Diet?

Frequently Asked Questions

Is holistic medicine legitimate?

Yes and no. Yes. Because many medicines have been proved effective against different diseases. Because they can't cure every condition. It all depends upon what you mean with “holistic.” If holistic means taking into account all aspects a person's well-being, then yes. However, if it simply means that natural remedies are preferred to chemical ones, then no.

Many people believe holistic medicine has existed since ancient times. But this is simply untrue. Even though some healers from ancient Egypt, Greece, Rome and other countries used natural remedies, this was without any scientific knowledge.

It was not until the Middle Ages when medical practitioners began to study anatomy & physiology. This led directly to the development surgery, obstetrics, pharmacology, and a host of other medical specialties. The majority of Western countries had built public hospitals by the 19th century that allowed trained doctors to offer medical care.

Today, traditional medicine is the predominant form of healthcare. Many people still prefer to utilize complementary and alternate medicine. Many people find it more effective than prescription drugs.

People may feel more relaxed after having massage therapy than they do when taking tranquilizers. Some prefer to eat healthy food over taking prescription medication. Others still believe that regular exercise improves their bodies' performance.

What is the distinction between holistic medicine and traditional medicines?

Traditional medicine focuses on treating symptoms, while holistic medicine treats the whole person. Holistic medicine treats the whole person rather than just treating one aspect.

Traditional medicine treats certain organs, systems, or diseases (e.g. the brain), while holistic medicines consider all aspects and the entire body. It also considers how lifestyle choices can affect overall wellness.

What is an alternative name for medicine?

Alternative medicine is a general term to describe any healing approach that differs from standard medical practice. There are many types of alternative medicine. However, they all share the same premise: health care should be grounded in natural substances and practices, not chemical medicines.

Alternative medicine includes acupuncture. Homeopathy, herbalism. naturopathy. osteopathic manipul. Traditional Chinese medicine. Reflexology. Shamanic healing. Prayer. Energy healing. Aromatherapy. Meditation. Chiropractic. Massage therapy. Reiki.

Many alternative practitioners claim that their treatments result in better health outcomes. This includes a lower risk of developing side effects and higher patient satisfaction. These claims can not be supported scientifically as the evidence supporting alternative medicine has been largely ignored by mainstream medical authorities.

Is holistic healthcare the same thing as alternative medicine?

Holistic Health Care differs from Alternative Medicine because it focuses on treating the whole person, not just the symptoms.

Holistic Health Care looks at all aspects of an individual's life, including mental, physical, emotional, spiritual, social, environmental, occupational, cultural, and family factors.

Alternative Medicine doesn't address these issues. It does not address the mind, body, or emotions.

What are holistic medicines' advantages over conventional medicine?

Many religions, cultures, and nations have used holistic remedies for thousands upon thousands of years. They were based on ancient wisdom and experience.

These medicines can be used safely, effectively, naturally, and are affordable. Side effects are less common than with prescription drugs.

They are also beneficial for your overall health and well-being.

They can protect you from disease and improve your overall wellbeing.

They can even treat diseases like cancer, diabetes and heart disease, arthritis, asthma or depression, as well as high blood pressure.

There are hundreds of traditional medicines in the world. Each has its own benefits.

The World Health Organization has estimated that around 80% rely on traditional methods of treating illness and injury.

According to reports, half a billion people use traditional herbal remedies as their primary healthcare.

Global market for complementary therapies will reach $22.2 billion in 2020, according to estimates.

People are increasingly looking for alternative medical options to avoid any side effects that may be associated with traditional treatments.

When other treatments fail, many people resort to complementary therapies. These complementary therapies can also be used before undergoing surgery or medication.

There are many reasons that people choose complementary therapy.

To improve quality of our lives
To reduce stress levels
Relaxation
To relieve pain
To enhance immunity
To support you in dealing with serious illness
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To deal avec chronic conditions

What is the opposite of holistic medicine?

Holistic medicine refers to a holistic approach to health care. It considers all aspects and their emotional, spiritual, and environmental dimensions. It is based on the concept that any illness must have multiple causes and requires a combination of treatments for maximum effectiveness.

Doctors who practice holistic medicine believe that prevention is better than cure. To help patients achieve optimal health, they work closely with them.

They look for the root causes of disease to prevent them from returning. Holistic doctors look at the whole body, not just the organs. Holistic physicians often refer to the whole being as “the Body”.

This means they see beyond the skin and treat your body holistically. The doctor may recommend changes in diet, exercise, or lifestyle. He may also recommend meditation or yoga exercises, herbal supplementation, massage or chiropractic treatment, as well as acupuncture and other forms of alternative medicine.

Why would people with cancer choose to use other methods?

Cancer patients often face many challenges as they attempt to overcome their illness. Many patients feel defeated and hopeless. Some symptoms include nausea, vomiting, headaches, weight loss, and fatigue.

A majority of conventional treatments are ineffective against cancer cells. Patients with cancer should look into alternative treatments, such as complementary medicine. Studies show that almost half of them use alternative medicines at least once during treatment.

Some cancer patients choose complementary medicine over chemotherapy, believing it will be easier for them to manage side effects. Also, they may prefer it because it costs less.

The following are other reasons:

Some patients believe natural remedies could prevent a return of the disease.

Many people believe natural remedies are a way to improve your quality of life.

Others believe natural remedies can help reduce your risk of getting again cancer.

People who are worried about side effects of chemotherapy should consider natural remedies for first-line treatment.

Statistics

According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)

External Links

How To

What is it that holistic doctors do that traditional doctors don't?

A holistic doctor offers a wider range services than a traditional one, including nutritionists, massage therapists, naturopaths and homeopaths.

Holistic doctors look at patients holistically. It is a way to address the root cause of health issues, not just the symptoms. This helps them to identify the root cause of any health issues and help with long-term wellness. Holistic doctors may use alternative medicine, including essential oils and herbs. They also provide nutritional supplements and advice for healthy living.

Holistic doctors also offer therapies such as acupuncture and reflexology, reiki or shiatsu, yoga, meditation or craniosacral treatment, as well as hypnotherapy and hypnotherapy.

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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

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By: Dick Benson
Title: What is the DASH Diet?
Sourced From: alternativemedicine.com/conditions/hypertension/what-is-the-dash-diet/
Published Date: Mon, 12 Jun 2023 23:44:42 +0000