Introduction
It is nearly five years since one of my relatives survived pulmonary hypertension without undergoing the lung transplantation process. What surprised me most was the way she appeared physically fit and healthy until she collapsed at work. After being rushed to the hospital by some of her employees, she was diagnosed with high blood pressure. This untimely illness played a leading role in discovering a secret diet: the dietary approaches to stop hypertension (DASH) eating plan. Although many factors can cause hypertension, most cases have been attributed to family history, lack of exercise, or low diet. Recent research shows that more than 30% of adults in the United States suffer from chronic hypertension, and approximately two thousand Americans die of heart-related diseases every day (Challa et al., 2020). Even with the constant medical improvements, most parts of the country have seen a considerable increase in new hypertension cases. Given the DASH diet alone can lower hypertension by 5.5 mm Hg to 11 mm Hg, Challa et al. (2020) regard it as the most effective solution to the growing risk for high blood pressure. It is thus necessary to discuss the DASH diet in detail.
The DASH Diet
The DASH diet was essentially introduced as an alternative approach to decrease the risk for high blood pressure. DASH advocates the consumption of dairy products, lean meat, vegetables, and fruits. In other words, it promotes the consumption of organic and minimally processed foods. According to dietitian nutritionists, mildly hypertensive people can significantly lower their blood pressure by choosing this dietary approach (CT STYLE, 2015). The DASH diet shares many similarities with other common heart-healthy foods. Although founded on some ancient dietary precepts, Challa et al. (2020) indicate that DASH is specifically designed to combat many of today’s life-threatening conditions. Their further research has also shown that the dietary pattern has considerably lowed heart failure rates among women and reduced the number of men dying of cardiopathy (Challa et al., 2020). For the DASH eating plan to be effective specific, clear-cut procedures need to be followed.
The DASH Diet Guide
Eating healthy meals is a great way to improve everyday health problems. A typical DASH diet includes vegetables (5 servings per day), fruits (5 meals per day), carbohydrates (7 servings per day), dairy products (2 servings per day), lean meat (2 servings per day), and nuts (3 times per week). However, it is crucial to analyze these guidelines in detail. First, carbohydrates must be included in the diet due to their energy boost and protective micronutrients. DASH recommends consuming healthy carbohydrates such as green leafy vegetables, beans and legumes, whole grains, and glycemic index foods. Additionally, good fats have been included under the DASH eating plan. Such fats can be found in avocados, nuts, olive oil, hemp seeds, and flax seeds.
In the DASH diet, proteins have been classified into two categories, namely animal proteins, and plant proteins. Animal protein mostly consists of fish, eggs, low-fat dairy, and lean meats. On the other hand, plant protein comprises soy products, legumes, seeds, and nuts. Again, the DASH dietary approach encourages people to consider particular products rich in magnesium, calcium, and potassium. For instance, potassium is present in spinach, oranges, and bananas. Foods rich in calcium include green leafy vegetables and dairy products. Magnesium can be found in whole grains, seeds, nuts, and green leafy vegetables.
A Simple DASH Diet Recipe
With the basic knowledge of the DASH diet, one can start practicing healthy habits that can lower high blood pressure risk. For example, Mason Jar Oatmeal breakfast is a great way to start one’s day. To prepare Mason Jar Oatmeal breakfast, one needs the following items: 1/2 cup of old fashioned oats and 1 cup of hot 2% milk (cashew milk, soy milk, or almond milk). If there are dried apples and cinnamon, add 1/4 cup and 1/4 teaspoon, respectively. Put 1/2 cup of old-fashioned oats in a glass jar, and pour 1 cup of milk into the jar (“Mason jar oatmeal breakfast recipes,” 2017). Wait for at least 20 minutes before serving the breakfast.
Conclusion
Simply put, the DASH diet is an easy and effective solution to the increased rates of high blood pressure cases. It encourages people to eat more vegetables and fruits and reduce foods rich in sodium (salt). Studies conducted in various clinical trials have linked the DASH diet with lowering hypertension levels by about six mm Hg within a few weeks. Apart from that, more rigorous research shows that DASH can prevent type 2 diabetes, obesity, stroke, and cardiac complications. The DASH diet helps patients reduce cholesterol in their blood. In fact, it not very different from the standard low-fat diet that has helped reduce the unprecedented deaths related to heart failure. According to credible sources, DASH has been ranked as the best diet for eight consecutive years in the United States. If the demand for medical attention has to gradually decrease, more hypertensive people need to consider the recommended dietary approaches to stop hypertension.
References
Challa, H. J., Ameer, M. A., & Uppaluri, K. R. (2020). DASH diet to stop hypertension. National Center for Biotechnology Information.
CT STYLE. (2015). Stop Hypertension with the DASH diet [Video]. YouTube.
Mason jar oatmeal breakfast recipes. (2017). The Best Dash Diet Recipes.