What is the DASH diet?

The DASH diet comes from America and is very popular there. It has been voted the best diet several times.

Research shows that the DASH diet is effective for both high and slightly elevated blood pressure. Your blood pressure is lowered most if you combine the DASH diet with a diet low in salt. And the good news is: you often lose weight too!

High blood pressure is an important risk factor for cardiovascular disease. This is the most common disease and death cause in the world. That's why it's good to know how you can lower your blood pressure with food.

The DASH diet consists of many fruits, vegetables and low-fat dairy products. Furthermore, your diet consists mainly of wholemeal products, chicken, fish and nuts. In addition, the advice is to limit red meat, sweets and sugary soft drinks. 

Main ingredients DASH diet

• lots of fruit and vegetables
• wholemeal products 
• legumes
• skimmed dairy
• fish
• chicken 
• nuts 
• vegetable oil
• low saturated fats
• little sugar
• little salt

DASH Diet works

The research shows that the DASH diet works. The best effect is achieved if you combine this diet with lots of vegetables, fruit and low-fat dairy with low-salt foods. Both people with slightly elevated and high blood pressure benefited greatly from this. With this diet, people with high blood pressure can achieve the same effect as with blood pressure lowering medications.

What exactly were the effects on blood pressure?

Eating less salt

The advice of the Heart Foundation is to eat a maximum of 6 grams of salt per day. We now get about 8.5 grams of salt. 

Good news! With the DASH diet, it's not just your blood pressure going down. You usually lose weight too.

Did you know that...

80% of the salt comes in through processed foods such as bread, cheese and cold cuts. 20% you add yourself.

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