This is an automatically translated article.
The article was professionally consulted by Dr. Nguyen Van Duong - Interventional Cardiologist - Cardiovascular Center - Vinmec Central Park International General Hospital. The doctor has many years of experience in the diagnosis and treatment of cardiovascular diseases.DASH (Dietary Approaches to Stop Hypertension) is a healthy diet designed to help treat high blood pressure or prevent it. The DASH diet encourages you to reduce salt in your diet and eat foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.
1. What does the DASH diet do?
Following the DASH diet, your blood pressure can drop by a few mmHg in just 2 weeks. In the long term, your systolic blood pressure can drop by 8 to 14 mmHg, which significantly reduces health risks.Since the DASH diet is a healthy way of eating, it has many health benefits besides lowering blood pressure. It is also the recommended diet for the prevention of osteoporosis, cancer, cardiovascular disease, stroke and diabetes.
Chế độ ăn DASH giúp ngăn ngừa bệnh loãng xương
2. The amount of salt in the DASH . diet
The DASH diet emphasizes low-fat foods, vegetables, fruits and moderate amounts of whole nuts, fish, poultry, and legumes.In addition to the standard DASH diet of the daily menu, there is also a low sodium diet. Depending on your health status, you can choose the right diet:
Standard DASH diet: You can eat up to 2300mg of sodium per day. Low-sodium DASH diet: You can eat up to 1500mg of sodium per day. The American Heart Association recommends a sodium level of less than 1500mg/day for all adults. If you are not sure which amount of sodium is right for you, consult your doctor.
Người theo chế độ ăn DASH nên chú ý đến lượng muối trong chế độ ăn hàng ngày
3. DASH Diet
The Dietary Supplement to Prevent Hypertension (DASH) is the most popular nutritional approach in the world for hypertensive patients and those who want to lose weight. DASH is built around the following four criteria:Eat more vegetables, low-fat dairy products Increase portion sizes of fish, poultry, nuts and whole foods Minimize saturated fat intake, trans fats and cholesterol Limit salt, sweets, carbonated drinks and red meats.
4. Methods of progressing the DASH . diet
Like other regimens, users of the diet to prevent hypertension need perseverance and determination to achieve the set results. Setting goals that are too big from the start will make you feel discouraged and give up halfway. Try these four tips instead:4.1 Gradual change
First, compare your current eating habits with the DASH diet to see what changes you need to make. Then you should just apply each criterion in turn, such as adding whole grains to your meals or reducing your consumption of sweets.
Bạn nên chuyển từ từ sang chế độ DASH bằng cách giảm ăn đồ ngọt
4.2 Reward yourself
Following a healthy diet isn't easy, so reward yourself from time to time to stay motivated and determined. You can buy yourself a new set of clothes or go on a short trip.4.3 Incorporating physical activity
The best way to speed up treatment is to combine the DASH regimen with physical activity. Exercise and sports both help you keep your body in balance and control your blood pressure within the allowable range.
Thực hiện chế độ ăn DASH với luyện tập sẽ đạt hiệu quả điều trị bệnh tốt nhất
4.4 Consult a doctor when necessary
Eating healthy is a long process and you will not avoid mistakes. So regularly consult your doctor or medical professional for the right adjustment and best advice.Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
