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Can DASH Diet Lower The Risk Of Stroke - What Is It Anyway ?

Can DASH Diet Lower The Risk Of Stroke - What Is It Anyway ?

Delicious Cardiac Nutrition

Many diets have come and gone, but DASH is here to stay. The DASH
eating plan or diet has been around for decades since there is good
evidence to back it up.
According to a study published in the April issue of the journal Stroke,
following a blood pressure-lowering diet may also lessen your chances of
suffering a stroke.
The study relied on data from diet questionnaires completed by about
74,400 adults ranging from 45 years to 84 years. The researchers’
assigned scores were based on how well the participants adhered to the
Dietary Approaches to Stop Hypertension (DASH) diet, a plant-based diet
that emphasizes fruits, vegetables, whole grains, low-fat dairy products,
poultry, fish, and nuts. The diet has long been praised for its ability to
decrease blood pressure, which is a significant risk factor for stroke.
After an average of nearly 12 (twelve) years of follow-up, researchers
discovered that persons who adhered more rigorously to the DASH diet had
a decreased risk of ischemic stroke. Ischemic strokes account for
approximately nine out of ten strokes; they occur when a clot obstructs a
blood artery supplying the brain. Because of the diet's low amounts of
saturated fat and cholesterol combined with high quantities of antioxidants
from plant-based foods, the DASH diet may help prevent stroke in addition
to decreasing blood pressure.
High blood pressure is a significant risk factor, potentially doubling or
quadrupling your stroke risk if it is not controlled. High blood pressure is the
leading cause of stroke in both men and women. The most significant
change people can make in their vascular health is monitoring their blood
pressure and, if it is elevated, treat it.DASH, or Dietary Approaches to Stop Hypertension, is a diet advised for
persons who want to avoid or cure hypertension, often known as high blood
pressure, and lower their risk of heart disease.
Fruits, vegetables, whole grains, and lean meats are the mainstays of the
DASH diet. The diet was developed after researchers discovered that
persons who ate a plant-based diet, such as vegans and vegetarians, had
considerably lower blood pressure. As a result, the DASH diet emphasizes
fruits and vegetables while including lean protein sources such as chicken,
fish, and legumes. Red meat, salt, added sugars, and fat are all limited in
the diet. Scientists believe that one of the key reasons this diet can benefit
persons with high blood pressure is to minimize salt intake.
Let’s learn about the DASH diet and how you may utilize it to improve your

What exactly is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. This eating
plan was created to reduce the risk of hypertension, often known as high
blood pressure. One in every three American people has high blood
pressure, a significant risk factor for heart disease.
When you follow the DASH diet, you consume more potassium, a mineral
that is good for your heart. You also consume less sodium, which can help
lower your blood pressure and enhance your cardiovascular health.
The advantages of DASH are recognized. Several studies have found that
those who follow the DASH diet can drop their blood pressure in a matter of
However, it is not simply about lowering blood pressure. The DASH diet
can assist you in losing excess weight and lowering your risk of certain
health conditions. According to research, DASH may reduce your risk of
breast cancer, colorectal cancer, and metabolic syndrome, a collection of
diseases that increases your risk of Type 2 diabetes, heart disease, and
What's the most excellent thing about the DASH diet? It is adaptable. It
does not necessitate special foods, and you do not have to go hungry orgive up treats. DASH instead advises incorporating heart-healthy foods into
your routine.

Foods to eat on DASH

The DASH diet emphasizes eating heart-healthy foods found in your local
grocery shop. These foods are high in fiber, magnesium, potassium, and
calcium by nature. They also have a low salt content.
You'll consume many fruits and vegetables, whole grains, nuts, seeds,
legumes, and low-fat dairy if you follow the DASH diet.

Foods to minimize on DASH

DASH also recommends limiting your intake of items that can raise your
blood pressure. These include fatty meats like red meat and poultry with
the skin, full-fat dairy like whole milk, cream, and butter, solid at room
temperature oils like coconut and palm oils, high-sugar foods like candy,
baked goods, and desserts, and high-sugar drinks like soda, juice, and
sweetened coffee or tea.
According to Patton, if you follow DASH, you don't have to avoid these
foods. Instead, make a conscious effort to make healthier choices every
day. The plan will be easier to follow. Consider replacing a meat entrée with
a meatless one once a week, for example.
Most Americans consume more meat than is necessary at the expense of
their vegetable consumption. The DASH diet suggests no more than 6
ounces of meat per day. Eat more fruits and vegetables instead, which
include disease-fighting antioxidants, fiber, and other nutrients.

DASH sodium guidelines

Many people in the United States consume far too much sodium or salt. A
high-sodium diet can also raise blood pressure and increase the risk of
heart disease.
The DASH diet restricts sodium intake to 2,300 (two thousand three
hundred) milligrams per day. However, if you want to see faster effects,
stick to the lower-sodium DASH diet. On this diet, you should consume no
more than 1,500 (one thousand five hundred) mg of salt each day.The DASH diet, which consists of nutrient-rich foods and lower sodium
intake, causes lower blood pressure. Several studies have found that
adopting the DASH diet reduces blood pressure quickly – in as little as two

Ways to Reduce Sodium

The majority of sodium consumed does not originate from the saltshaker.
Even if they don't taste salty, processed and packaged meals are frequently
heavy in salt. Restaurant and takeaway items can also contain a lot of
If you're on the DASH diet, check food labels for sodium content and keep
track of how much you're getting. If you eat out, try these sodium-reduction

? If available, inquire about the salt content of the food. Request that
your food be made without extra salt, MSG, or seasonings containing
? Limit or avoid sauces and condiments that are rich in salt or request
them on the side.
? Look for phrases like smoked, cured, pickled, soy sauce, and broth to
detect high sodium content.
? Instead of salty snack items like chips or fries, serve fruits and
vegetables as sides.

Meal preparation for the DASH diet

Everyone's DASH diet meal plan will be different. The goal is to prioritize
good foods while avoiding less healthy ones.
When grocery shopping, load your basket with nutritious foods and low
sodium boxed, bagged, or canned options. Original or quick-cooked oats in
a canister, for example, have zero milligrams of sodium, whereas instant
oatmeal packets have sodium added.
Beans are also a vital component of the DASH diet. If you don't have time
to cook dry beans, canned beans are an excellent substitute. Look for
no-salt-added varieties, and make sure to rinse them thoroughly.Build your meals around items you enjoy that are DASH-compliant. Do you
dislike green peppers? Instead, try red peppers, celery, or carrots. Make
your favorite stir fry, but use less salt, extra vegetables, and whole-grain
brown rice instead of white rice.

Is It Effective for Everyone?

While studies on the DASH diet found that those with the lowest salt intake
had the most significant decreases in blood pressure, the effects of salt
restriction on health and longevity are not apparent.
Reduced salt intake has a considerable effect on blood pressure in patients
with high blood pressure. However, the impact of lowering salt intake is
substantially smaller in persons with normal blood pressure.
The hypothesis could partly explain that some people are salt sensitive,
indicating that salt has a higher effect on their blood pressure.

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