Stating that the DASH diet is a nutrition plan developed to treat high blood pressure problems, Dyt. Nimet Kültekin, Nutrition and Diet Specialist at VM Medical Park Ankara Hospital said, “The basic principles of the diet are having a nutrition keeping salt low, a diet with low in total fat, sugar, cholesterol and saturated fats; rich in protein, potassium, magnesium, calcium and fiber.”
Stating that the increase in blood pressure is affected by genetic and environmental factors, Dyt. Nimet Kültekin, Nutrition and Diet Specialist at VM Medical Park Ankara Hospital. Nimet Kültekin said, “Although we cannot intervene in genetic factors, we can reduce the risk of high blood pressure by intervening in environmental factors thought to include nutrition, physical activity and psycho-social factors.”
“The rate of hypertension will increase to 29 percent in 2025”
Declaring that the DASH diet is a nutrition plan developed to treat high blood pressure problems, Dyt. Kültekin said, “The number of individuals diagnosed with hypertension is increasing day by day all over the world and it is considered the leading risk factor for deaths. It is estimated that one quarter of adults in the world had hypertension in 2000, and this rate will increase to 29 percent in 2025.”
“Similar to the Mediterranean diet”
Mentioning that hypertension patients can follow the DASH diet, Dyt. Kültekin said, “The DASH diet (Dietary Approaches to Stop Hypertension), defined to combat hypertension, helps lower blood pressure, lose weight, reduce the formation of kidney stones and prevent the development of diabetes. The DASH diet, which is a diet similar to the Mediterranean diet, is a dietary pattern accepted all over the world.”
“Salt should be kept low”
Talking about how your nutrition plan should be, Dyt. Kültekin said, “The basic principles of the diet are to keep salt and therefore sodium low; low in total fat, sugar, cholesterol and saturated fats; The aim is to create a diet rich in protein, potassium, magnesium, calcium and fiber. Your diet is rich in vegetables and fruits, whole grains, legumes, oilseeds, poultry and fish; it should be low in red meat, processed meat products, offal, processed carbohydrates, sugary drinks and packaged products.”
DASH nutrition plan
Dyt. Kültekin shared the DASH diet example as follows:
“4-5 servings of vegetables a day: 240 g of raw green leafy vegetables and 120 g of cooked vegetables replace 1 serving of vegetables. Vegetables are full of fiber, vitamins and minerals. It is better to eat fresh, seasonal vegetables instead of frozen or canned ones.
4-5 portions of fruit a day: Fruits are just like vegetables; They are rich in minerals and vitamins such as fibre, potassium and magnesium. 120 g of fresh fruit, 60 g of dried fruit, 180 g of fruit juice can be given as examples of 1 portion of fruit. Fruits can be consumed with meals or as a snack with low-fat yoghurt or milk.
6-8 servings of grains a day: Bread, bulgur, rice and pasta are in this group. 1 slice of whole wheat bread, 120 g of boiled rice or pasta or 30 g of breakfast cereal is included in the 1 serving grain group. Whole grains should be included in this diet. Because these foods contain more fiber and nutrients than processed grains. Brown rice or bulgur should be used instead of white rice, whole wheat pasta instead of regular pasta, and whole grain bread instead of white bread.
2-3 portions of dairy products a day: Milk and dairy products should be preferred low-fat or fat-free. Otherwise, fat intake may be excessive. 240 g of skim milk or yoghurt or kefir, 45-50 g of cheese can be given as examples of 1 portion of milk and dairy products.
Less than 6 servings of lean meat, chicken and fish: Meat products are good sources of protein, iron, zinc and B vitamins. Lean meat, chicken and fish should be preferred. In choosing fish; Heart-healthy fish rich in Omega 3 fatty acids, such as salmon and tuna, should be preferred. Cooked meat/chicken/fish or 1 egg is equivalent to 1 serving.
4-5 servings of nuts, seeds and legumes per week: 45 g of nuts, 2 tablespoons of oilseeds (such as flaxseed), 120 g of cooked dried legumes are examples of 1 serving.
2-3 servings of fats and oils a day: 1 teaspoon of oil, 1 teaspoon of butter or margarine are examples of 1 serving of fat.
Less than 5 servings of dessert per week: 1 tablespoon of sugar or dessert containing 1 tablespoon of sugar, 1 tablespoon of jam, 240 g of lemonade is equivalent to 1 serving of dessert.”
Prohibitions to be taken into consideration
Dyt emphasizes that there are foods and drinks that should be avoided while on the DASH diet. Kültekin, concluded;
“Things to stay away from include sugar, cookies, chips, acidic and carbonated drinks, salted nuts, pastries, packaged snacks, pre-packaged pasta and noodles, and salad dressings.”
