The DASH diet, that is...

DASH (Dietary Approaches to Stop Hypertension) is an abbreviation for "Diet to Prevent Hypertension". It was developed by researchers at the National Institutes of Health (NIH) as a way to reduce the risk of hypertension and cardiovascular disease. However, with the passage of time, the DASH diet has also become popular as a way to maintain a healthy weight and improve health in general. In many places, including the Webinar Academy platform, specialists in the field of dietetics often discuss its benefits and point out its effectiveness. Online learning allows you to access such materials from anywhere in the world.

With the emergence of various food trends, one of the most valued and scientifically valid nutrition programs is precisely the DASH diet. It's much more than just another weight loss diet. Its main goal is to control blood pressure, which is of great importance in the prevention of cardiovascular diseases. However, this diet is not about drastically restricting calories. In fact, it provides about 2000 calories per day, which means that the amount of calories is not significantly reduced. Importantly, however, the DASH diet focuses on reducing the intake of sodium (i.e. salt) provided with food. According to the principles of this diet, the body should be provided with healthy, low-processed food, rich in nutrients. Nutritional Principles in the DASH Diet

The principles of the DASH diet are clear and accessible, which makes it accessible to many people. Some people decide to learn online just to learn more about healthy eating. A training platform like Webinar Academy offers courses and webinars to help you understand the basics of a healthy diet. One of the key components of this diet is to limit your salt intake to about 5-6 grams per day, which is equivalent to an incomplete teaspoon of salt. This means that you need to avoid foods that are heavily processed, such as prepared meals, canned food, cold cuts, fruit and vegetable juices, breakfast cereals, and even some dairy products that have a high amount of salt. Also, any salty snacks, such as chips or sticks, as well as sauces and dips, should be eliminated from the daily menu.

This diet is based on including plenty of vegetables, fruits, whole grains, low-fat dairy, and plant-based protein sources in your diet.

The main nutritional principles in the DASH diet

• Limit sodium intake: It is recommended to consume no more than 2300 mg of sodium per day, which is about 1 teaspoon.
• Increase potassium intake: it is recommended to consume at least 4700 mg of potassium per day.
• Increase magnesium intake: It is recommended to consume at least 420 mg of magnesium per day.
• Increase your fiber intake: it is recommended to consume at least 25 g of fiber per day.
• Limit your intake of saturated fats: it is recommended to consume no more than 20% of your calories from saturated fats.
• Limiting cholesterol intake: it is recommended to consume no more than 300 mg of cholesterol per day.

Products indicated and prohibited in DASH

The DASH diet is a popular eating plan that was created to lower blood pressure and improve overall heart health. One of the key aspects of this diet is choosing the right foods that support healthy blood pressure levels. Let's discover which products are worth including in your menu, and which are better to limit or avoid. Products recommended in the DASH diet

• Vegetables: all vegetables, especially green leafy vegetables, tomatoes, peppers, carrots, potatoes, pumpkin, broccoli, spinach, zucchini.
• Fruits: all fruits, especially berries, citrus, bananas, apples, pears, grapes.
• Whole grain cereals: whole grain bread, pasta, rice, cereals, bran.
• Low-fat dairy products: milk, yogurt, kefir, low-fat cheeses.
• Vegetable protein: tofu, tempeh, legumes, nuts, seeds.
• Products not recommended in the DASH diet
• Processed products: fast food, ready meals, sweets, sugary drinks.
• Saturated fats and trans fats: fatty meats, fatty dairy products, sweets, snacks, fast food.
• Red meat: beef, pork, mutton.
• Alcohol: Alcohol in large quantities can increase blood pressure.

A healthy diet?

It is certainly worth considering how the DASH diet affects a person's health. It turns out that it has a very positive effect on our body, especially in the case of people suffering from hypertension. Hypertension is a condition that can lead to serious health problems such as atherosclerosis, which in turn increases the risk of embolisms, which are immediately life-threatening.

The DASH diet can help prevent hypertension and lower blood pressure in those who are already struggling with the problem, without the need for medication or as a support for drug therapy. However, the impact of this diet on human health goes much deeper. Here are some key points that show how the DASH diet affects your overall health:

1. Reducing the risk of heart disease: The DASH diet promotes the consumption of low-fat, high-fiber foods, which helps in lowering bad cholesterol levels and reducing the risk of heart disease.

2. Weight management: The DASH diet focuses on conscious food choices, which can help you maintain or achieve a healthy body weight. Adequate amounts of vegetables, fruits, and protein, as well as limiting salt, can help control appetite and avoid being overweight.

3. Brain health: Research suggests that the DASH diet may also have a positive effect on brain health. The nutrients present in this diet, such as antioxidants, may help protect brain health from the effects of aging and help prevent neurodegenerative diseases.

4. Improved overall health: The DASH diet provides the body with many important nutrients, such as vitamins, minerals, and fiber, which can contribute to overall well-being, increased energy, and increased immunity.

All in all, the DASH diet is an extremely valuable diet that not only helps regulate blood pressure, but also supports overall health. Its benefits include reducing the risk of heart disease, weight management, improved brain health, and an overall increase in well-being. The key to success is conscious choice of foods such as vegetables, fruits, whole grain cereals, low-fat dairy products and healthy sources of protein. It is worth noting that the DASH diet is not just a short-term treatment, but a lifestyle that brings long-term health benefits. To learn more about the DASH diet and other healthy eating methods, it's worth paying attention to the reviews of the Webinar Academy. Users of this learning platform often share their experiences and opinions on various courses. Learning online is an excellent way to expand your knowledge in a convenient way.