In France, arterial hypertension is the most widespread chronic pathology. It affects nearly one in three adults. But, according to Inserm, only one in two people know it. Some risk factors, such as age, heredity, cannot be changed. Others depend on us, and the dietDASH has been designed precisely with the aim of influencing this cardiovascular disease through diet. DASH stands for “Dietary Approaches to Stop Hypertension”. In French, this gives us “Dietary approach to stop hypertension”. This diet was created in the 1990s by American researchers from the NIH (National institute of health) for a simple reason: almost a third of the inhabitants of the United States had high blood pressure (HTA ). And since 2017 and the new American definition of hypertension, they are even 46% to suffer from this disease.
Understanding hypertension
Arterial hypertension (HTA) is characterized by excessive blood pressure on the walls of the arteries. This wall eventually thickens and hardens, which requires an additional effort from the heart. Atherosclerotic plaques can then form and clog the arteries. Symptoms are sometimes headaches, dizziness, ringing in the ears, palpitations or nosebleeds. But hypertension is often asymptomatic, and therefore undetectable except by the blood pressure measurement performed by the doctor. Several measurements, during different consultations, will be necessary before making a diagnosis. This control is important because the complications that may arise from a hypertension include kidney failure, stroke, myocardial infarction or neurodegenerative diseases.
Not all of the factors that can cause hypertension are modifiable: the risks increase with age or if you have a family history. Women should especially monitor their blood pressure while taking a hormonal contraceptive, during pregnancy or after menopause. More rarely, kidney disease or sleep apnea may be involved. However, the majority of risk factors depend on our lifestyle: tobacco, physical inactivity, stress… and of course, diet. Then the DASH diet comes into play to manage the food side.
Understanding the Dash Diet
In the dietDASH, the consumption of sugar is low, that of fat is controlled, and the proportion of fiber is very high. This combo makes it possible to control blood sugar and therefore prevent diabetes, but also to lower LDL-cholesterol: all risk factors for arterial hyperpension. The plant has the good part, which brings vitamins and minerals, and the sources of proteins are numerous and especially varied. They come from cereals, legumes, dairy products, nuts, lean meats and fish… but not from red meat.
The goal is to avoid saturated fats and consume good fatty acids, including omega-3s, which are effective in preventing cardiovascular disease. Finally, those who follow the dietDASH must be careful not to eat too much salt.
Watch out for hidden salt!
One of the main sources of salt in the diet is bread. Because even if it is not very salty, we eat it in large quantities. As salt-free bread is not very greedy, we opt for wholemeal and sourdough bread, but without consuming it at all meals. Also be careful with mustard, soy sauce, stock cubes, condiments (pickles, capers, etc.) and certain waters. We prefer the lowest in sodium: Courmayeur, Thonon, Salvetat… Also discover the foods to absolutely avoid when you have hypertension.
Read also:
- Hypertension: 5 Ways to Normalize Your Blood Pressure Naturally
- Rising blood pressure: what are the first signs?
- Hypertension: how not to become hypertensive?
- Calculate your Body Mass Index
- Infographic: what you need to know about blood pressure