DASH diet to lose weight and control blood pressure

International celebrities like Heidi Klum, Taylor Swift and Jessica Simpson follow this diet not only to stay in shape but also to stay healthy. Yes, because the purpose of the DASH diet is not just to “lose weight” but also to control and prevent high blood pressure problems. We talked about it with Dr. Cristina Robba, nephrologist at the San Marco Polyclinic and nutritionist at the Smart Clinic in “Le du Torri”.

Dr. Robba, what principles is the DASH diet based on?

First it is useful to make a base. The word diet, which we often associate with a sign of losing weight and therefore with restrictive diets, actually has a deeper meaning. In fact, it should be intensified as “a way of living with the purpose of health”, which includes not only nutrition but also other aspects of daily life. It is in these terms that we should think of the DASH diet, which is an acronym for Dietary Approaches to Stop Hypertension. In fact, it is much more than a diet understood as a controlled caloric intake, it refers to a general dietary approach that aims to achieve a healthy lifestyle by including foods belonging to certain categories and reducing or even eliminating others. The best control of blood pressure is by eliminating This may seem like a trivial concept, however, there have been many scientific studies to conclude that directing our diets toward certain foods to the detriment of others may help control blood pressure. . More than 450 people voluntarily joined an observational study, some with moderate high blood pressure, others with more severe high blood pressure. They were divided into three groups indicating different diets: Typical American Diet, Diet with increased intake of vegetables and fruits, DASH diet. Those who ate more fruits and vegetables had a slight improvement in their blood pressure, but those who followed the DASH diet had a more significant drop in their blood pressure.

But what is it really about? Which foods to include and which to limit or eliminate?

The DASH diet proposes an increase in the intake of vegetables and fruits and the introduction of whole grains and carbohydrates from whole flour. Milk derivatives can also be consumed as long as they have low fat content. Fish and white meat are allowed, as well as vegetable oils especially extra virgin olive oil. Instead, red meat and animal fats should be greatly reduced and alcohol and simple sugars should be eliminated. Among the foods to be eliminated are cured meats and sausages, all products in brine or salt, and also the classic cooking cube.

But is it the same as the Mediterranean diet?

The DASH diet differs from the Mediterranean diet in that it focuses more on salt reduction. The World Health Organization has already indicated salt intake to less than 5 grams per day, while the DASH diet sets a limit of 1.5 grams, thus configuring itself as a true low-sodium diet. To make food tasty, it is recommended to use spices and herbs instead of salt. Finally, the DASH diet has had a huge impact overseas, where it was designed to combat unhealthy eating habits, including: fast and junk foodProcessed meats, sugary drinks and large amounts of convenience foods. Unfortunately these bad eating habits are making their way here too, so resuming old healthy habits of food made up of grains, proteins and fruits and vegetables is a real weapon to fight not only high blood pressure but all heart diseases .

to find out more

The DASH diet does not indicate a limit to the amount of food that can be eaten at each meal: everyone’s sense of satiety (and common sense) will determine the limit, obviously provided that all foods offered are only a fraction of the permitted foods. belong to the category. In addition to nutritional cues, lifestyle recommendations are also important in the DASH diet, which must be followed to achieve the desired results, both in terms of weight loss and above all in controlling blood pressure values. Non-nutritional indications include, in particular, abstinence from smoking and the practice of moderate but sustained physical activity, at least two walks of 15/20 minutes a day, preferably after main meals.