A science-based diet could help people lose weight and significantly lower their blood pressure. For anyone who has been advised by their GP to lose weight, there are various diets and lifestyle swaps that could help with safe weight loss.
A popular option is the DASH diet, which was developed by researchers in the United States. Created by the National Heart, Lung, and Blood Institute to help lower blood pressure, the diet has previously been named as the ‘best heart-healthy diet’ and ‘best diet for high blood pressure.’
The eating plan encourages people to reduce the amount of salt in their diet, with a focus on healthy foods such as fruits, vegetables, and wholegrains. The method could also help people lose weight, according to Robert Hobson, a nutritionist and author of Unprocess Your Life.
Discussing the diet with Saga Magazine, Hobson said: “The DASH (Dietary Approaches to Stop Hypertension) diet is similar to the Mediterranean Diet in that it puts emphasis on fruits, vegetables, lean protein and limited salt, sugar and fat intake. It has been shown to significantly lower high blood pressure. While it wasn’t originally designed for weight loss, many people using DASH do lose weight.”
Many people shed pounds while on the DASH diet, especially when they also reduce their calorie intake. Research has shown that people can lose a little to a lot of weight (for instance, 3.8 kg in just eight weeks in one study) when compared to other diets. This is often because the DASH diet focuses on eating lower-calorie fruits and veggies. However, sticking to it for a long time is important for lasting results, reports the Mirror.
What is the DASH diet?
The National Heart, Lung, and Blood Institute points out that people don’t need any special foods to follow the diet. Instead, participants are advised to consume a certain number of portions from each food group, based on their daily calorie needs. There’s also an emphasis on choosing foods that are low in saturated and trans fats and lower in sodium.
What does the plan recommend?
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets
More advice is available online, and the British Heart Foundation also shares advice and recipe ideas for anyone following the DASH diet. Explaining the possible benefits, the charity’s website states: “One large study published in 2019 in the journal Nutrients looked at seven meta-analyses (including 15 observational studies and 31 controlled trials) of the DASH diet.
“It showed that the diet was linked to a 5.2mmHg decrease in systolic blood pressure (the top number) and a 2.6mmHg decrease in diastolic blood pressure (the bottom number).
“The study also found that the diet was linked to a 20 per cent lower risk of cardiovascular disease, such as heart attack, stroke or coronary heart disease. As well as high blood pressure, research suggests the DASH diet may improve other risk factors of heart and circulatory diseases too, such as high cholesterol, blood sugar levels and excess weight.”
According to the NHS, the recommended daily calorie intake for the average person is 2,500kcal for men and 2,000kcal for women. Always speak to a GP about any health concerns.
For a healthy, balanced diet, the NHS says: “If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.”
This story originally appeared on Express.co.uk
