“You are what you eat” — this statement emphasizes the importance of following a healthy diet. To be precise, what we eat determines the composition of our cell membranes, bone marrow, tissues, hormones, skin, and hair. So, it is essential to consume a balanced and healthy diet to reduce the risk of chronic diseases. But when a person already suffers from a chronic condition, they need to modify their diet to accommodate their body’s needs and eliminate foods that can trigger an adverse reaction. For instance, people with high blood pressure are asked to avoid the consumption of salt or pickled foods as these can elevate their blood pressure.

People who have high blood pressure cannot consume a regular diet, irrespective of how healthy it is. A DASH diet is recommended for such people as it helps them maintain normal blood pressure levels and keeps them healthy.

What is a DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. It is a proven way to prevent and treat hypertension. Adhering to this diet helps in reducing the risk of heart disease in the long run. This diet came into being after researchers observed that high blood pressure is less common in people who follow a plant-based diet. The DASH diet involves consuming more fruits and vegetables along with sources of lean protein like beans, chicken, and fish. There is a restriction on the consumption of red meat, salt, added sugars, and fat. Another vital point is that under the DASH diet, people need to consume no more than one teaspoon (2,300 mg) of sodium per day.

What are the benefits of the DASH diet? 

• Lowers blood pressure: The most significant benefit of the DASH diet is that it helps in lowering high blood pressure. It is believed that sodium is responsible for triggering hypertension, which is why the DASH diet advises against consuming a lot of salt. People can manage their blood pressure by restricting their salt consumption. The DASH diet has proven to lower blood pressure even without its stringent salt restriction.
• Aids in weight loss: Being on the heavier side of the weighing scale is another factor that contributes to the development of hypertension. So, people with high blood pressure are often advised to lose weight as it can help in lowering and managing blood pressure levels. The DASH diet has helped people lose weight since it involves controlling the number of calories one consumes. As the DASH diet cuts out high-fat, sugary foods, the calorie intake goes down on its own. This helps people lose weight and manage it.
• Lowers the risk of metabolic syndrome: Studies have revealed that following the DASH diet actively reduces the risk of developing metabolic syndrome by up to 81 percent.
• Lowers the risk of diabetes: Hypertension, obesity, and diabetes are interconnected. So, when an individual decides to work on one aspect, they will simultaneously bring the other two under control. DASH diet has proven to lower the risk of type 2 diabetes and can improve insulin resistance as well.
• Reduces the risk of heart disease: Recent studies have revealed that women following the DASH diet have a 20 percent lower risk of heart disease and a 29 percent lower risk of stroke.

Though the DASH diet is an incredible way of lowering blood pressure and maintaining it, it is essential to consult a physician before starting this diet.