What is the DASH Diet?

Nowadays, it is very important to have a healthy diet in terms of blood pressure and heart health. In this context, Dash Diet (Diet Approaches to Stop Hypertension) is a diet with a scientific basis focused on lowering blood pressure. The main approach of the diet includes a diet based on vegetables and fruits with little salt. Healthy protein and fat intake is the second factor that nourishes the diet.

Basic Principles of the DASH Diet

The diet generally preferred to maintain blood pressure and ensure heart health has some basic principles;

• Those following the Dash Diet avoid consuming processed and overly salty foods.

• The diet is characterized by the consumption of fibrous grains and vegetables and fruits.

• It is important to consume protein, but it must be from a healthy source.

• Foods low in saturated fat are preferred

• Limit consumption of refined sugar and carbohydrates.

Foods to be Consumed in the DASH Diet

Dash Diet generally includes the following foods; Vegetables and Fruits (Spinach, Broccoli, Carrots, etc.)

• Whole Grains and Legumes (Oats, Brown Rice, Lentils, Chickpeas)

• Oil Seeds (Walnuts, Almonds, Hazelnuts, etc.)

• Healthy Proteins (Fish, Turkey, Chicken, etc.)

• Healthy Oils (Olive Oil, Avocado Oil, etc.)

The Importance of Reducing Salt Consumption

Salt causes blood pressure to rise in the body due to its water retention properties. The Dash diet aims to limit salt intake and keep daily sodium consumption below 2300 mg.

Health Effects of the DASH Diet

The DASH diet ( Diet Approaches to Stop Hypertension) is a healthy eating plan developed specifically to control high blood pressure. However, this diet has many positive effects not only on blood pressure but also on overall health.

Contributions to Cardiovascular Health

• It helps lower blood pressure by limiting sodium consumption.
• It reduces the risk of cardiovascular diseases by lowering bad cholesterol (LDL).
• Since it contains fiber-rich foods, it can help prevent hardening of the arteries.

Supports Kidney Health

• It protects kidney functions by preventing excessive salt consumption.
• Adequate potassium intake can reduce the risk of kidney stones.

Helps with Weight Management

• It is a sustainable diet plan with balanced carbohydrate, protein and fat content.
• It provides a feeling of fullness for a long time thanks to vegetables and fruits rich in fiber.

Effects on Blood Sugar Balance

• It can help keep blood sugar balanced because it limits refined sugar and processed foods.
• It supports metabolic health by reducing the risk of diabetes.

The DASH diet is an ideal nutrition plan for anyone who wants to live a healthy life. It offers a nutritional regimen that supports overall body health as well as regulating blood pressure.

Mistakes Made in the DASH Diet

In order to benefit from the Dash Diet, it is very important to consider and apply the basic principles of the diet as a whole. One of the most common mistakes made by those who follow the Dash diet is to continue consuming processed foods while reducing sodium consumption.

Kiperin Supplements for DASH Diet

You can get the healthy minerals you need by using Kiperin 5x Multi Magnesium to support the Dash Diet. 5x Multi Magnesium helps balance blood pressure, which is the main goal of the Dash Diet. It also supports your healthy protein intake by including Kiperin Classic Collagen in your diet.

For those on the Dash diet, we recommend using our Kiperin Classic Collagen, which contains healthy protein, and Kiperin 5x Multi Magnesium, which supports muscle and nerve health for balanced blood pressure and tension.