When you hear the word diet, you often associate it with restrictive plans that aim to achieve an aesthetic goal through a limited diet . However, would it be possible to invest in a model that goes by that name, without worrying about the characteristics described? That’s what the DASH diet is all about!
Designed for long-term adherence, the DASH diet seeks to personalize patients’ menus by increasing the consumption of fresh foods and reducing sodium , thus reducing cardiovascular events (heart attack and stroke) that affect the adult population.
So, if you are looking for a new way to relate to food to protect your heart health, check out why the DASH diet is the solution to a healthier life!
What is the DASH diet?
From the English “Dietary Approaches to Stop Hypertension” , the DASH diet is an acronym that can be translated as dietary methods to combat hypertension . In other words, it is a plan that seeks to adapt the menu so that blood pressure is controlled and, depending on the case, even combated.
This is because, by reducing the intake of products with high sodium content and replacing them with fresh, natural and homemade options, this model focuses on improving cardiovascular health and reducing the consumption of processed foods (and derivatives).
At the same time, although it is called a diet – a personalized model for individuals who have some health problem – it is very close to nutritional reeducation , after all, it prioritizes the consumption of cereals, low-fat dairy products, fruits and vegetables. In other words, it can be adopted by everyone.
Pros and Cons of the DASH Diet
Regardless of health conditions, DASH can be done by anyone , because if the goal is to lead a healthier life, there is no reason to leave it aside!
However, it is important to remember that any adaptation must be supervised by professionals , so seek the appropriate support from nutritionists to make the most of the power of this diet, without having nutritional deficiencies.
It is also worth remembering that, if you have any chronic illness or dietary restrictions, seek medical advice from nutritionists so as not to affect the quality of your health .
Finally, the DASH diet is a great ally for those who are trying to lose weight . If the focus is on reducing the consumption of salt and derivatives, the swelling caused by fluid retention will disappear, after all, the body will be regulated, removing impurities and excesses from within.
5 steps to adhere to the DASH diet
Again, proper professional assistance is essential in the process of adhering to the DASH diet. Although it is positive for everyone, it is important to remember that most people do not follow a diet close to a healthy diet, so adaptation can be difficult (but not impossible).
Also, remember that if your goal is to lose weight, you need to combine your daily meals with regular physical activity , so don’t think that you will get results just by dieting.
Below, you can see some steps to adopt the DASH diet in a simple way:
1. Use natural seasonings
If the goal is to reduce salt consumption , an interesting strategy that the model encourages is the use of natural seasonings in meals. In addition to avoiding ready-made sachets that contain excess sodium , the food becomes more tasty, nutritious and versatile. You can use: rosemary, garlic, onion, coriander, basil and derivatives for all preparations!
Also, when eating, it is a good idea to avoid leaving salt on the table . This way, you can avoid sabotaging your diet and keep your sodium levels under control.
2. Reduce consumption of ultra-processed foods
Another extremely important factor for adhering to the DASH diet is reducing your consumption of ultra-processed foods . Whether canned or preserved, avoid buying these foods, after all, they are not smart to use in this model.
This is because canned and processed foods tend to have a high concentration of sodium per serving, so it is not advisable to eat them. In this case, avoid:
- Cookies and stuffed biscuits.
- Soups and instant noodles.
- Condiments (ketchup, mustard, mayonnaise and derivatives).
- Processed meats (ham, mortadella, sausage and others).
- Canned fish.
3. Swap refined for whole grains
In addition to keeping you feeling full, whole foods are usually rich in fiber , an interesting advantage over refined foods. They also do not contain sugar, which is beneficial for avoiding insulin spikes in the blood.
The only caveat you need to keep in mind when buying this item is to keep an eye on food labels . Sometimes the product is sold as whole grain, but it contains white flour and other additives that should be avoided. In other words, learn how to filter the options that come into your home!
4. Eat fresh foods
Just like any other eating plan, the DASH diet is no different!
When changing habits involving food, it is important to eat fresh and natural foods. In this case, opting for fruits, seeds, vegetables and greens is the most efficient step towards this model .
This is because, as they do not undergo refinements or industrial processes, they guarantee nutrients and versatility when preparing them . Whether it is apples, strawberries, zucchini, potatoes, lettuce or spinach, the list of fresh foods is huge, just select the best options for you!
5. Learn to make substitutions
Finally, if you want to join the DASH diet, know that a very important step in the adherence process is knowing how to make food substitutions.
With so many options on supermarket shelves, it can be hard to leave your favorite foods aside. Although this model aims to reduce sodium consumption, it is also important to look at the overall composition so as not to consume anything that is bad for your health.
Here, pay attention to the amount of sugar, additives and preservatives, as well as the nutritional value per serving . Also, if the goal is to adopt a weight loss diet, make substitutions for skimmed, fresh and natural products.
What foods are allowed and prohibited on the DASH diet?
Now that you know the versatility and importance of DASH, let’s get to the important part: which foods are allowed and prohibited?
This diet focuses on balanced meals, meaning that consumption should be moderated and not necessarily prohibited . Of course, if the patient has any compulsion or addiction, professionals will use strategies to ensure that the foods do not cause problems. Furthermore, consumption of everything should be moderate!
In general, options rich in vitamins, minerals and fiber are the focus of meals, while processed and refined foods will have low consumption.
Allowed foods
There are many foods allowed on this diet. Because it has a name that is associated with restriction, it is common to think that it does not offer variety. On the contrary, it is possible to eat well and not go hungry, as long as you have good planning!
As for fruits, you can eat pineapple, strawberries, tangerines, apricots, dates, bananas, grapes, oranges, mangoes, peaches and even a small portion of fresh fruit . The recommendation is 4 to 5 portions of fruit, with exceptions for the more caloric options, such as avocado.
As for carbohydrates, the best carbohydrates to consume are complex carbohydrates. Here, rice, pasta, oats, granola, whole-grain bread and flour will be more efficient in satisfying hunger. Also, tubers (potatoes and yams) and roots (cassava and sweet potatoes) are great options for the menu. The average intake is 4 portions.
Protein consumption should now come from lean meats, preferably fish (dogfish, sole, hake and tilapia), boneless and skinless thighs and drumsticks, chicken and lean cuts of red meat (muscle, flank, rump, round top and filet mignon) . The portion will depend on factors such as weight, sex and age.
Dairy products need to be low in fat, so opt for skimmed or light dairy products. White cheese, cottage cheese, ricotta cheese and skimmed natural yogurt are great choices for your diet. Consume 2 to 3 servings per day.
Finally, you can eat as many vegetables as you want, as they are low in calories. And don’t forget to drink at least 2 liters of water a day!
Foods that should be controlled
Regarding industrialized and ultra-processed foods, they should be consumed in moderation, a few times a week . In other words, there is no prohibition, but the ideal is to opt for substitutions, thinking about harm reduction.
This is because foods in this group contain other harmful components that, if consumed in excess, will be just as harmful as sodium. To have a balanced diet, weigh everything up!
Here, foods rich in sugar such as soft drinks, carton juice, milk chocolate, frozen foods (pizza, hamburgers, lasagna, nuggets and others), chocolate milk, sweets and ready-made pasta must be avoided.
White flour products, canned foods, processed meats and foods rich in saturated fat are also not smart choices, so avoid bacon, sausage, yellow cheese (prato, cheddar, catupiry and derivatives), stuffed cookies, pre-fried and instant foods .
Finally, it is important to remember that alcohol consumption should be low .