What is the DASH diet?

Healthy Living in Washington DC

Which diet can help lower the risk of diabetes or high blood pressure? This blog discusses the DASH diet and how it can help manage your diabetes or blood pressure. It’s estimated that 9.1% of DC residents have diabetes, and about 27% of DC residents have hypertension. That’s a lot of people, and it’s no wonder, with our busy lives, it’s tough to make healthy choices!

 What is Diabetes?

Diabetes is a long-lasting health condition that affects how your body turns food into energy. Most food is broken down into sugar, also called glucose, and then released into your bloodstream. As your blood sugar rises, your pancreas releases insulin, which helps your body’s cells absorb the sugar to use as energy. 

If you have diabetes, your body’s ability to use insulin is damaged. This condition can become dangerous if someone with diabetes allows their blood glucose, also called blood sugar, to get too high. Over time, this can lead to other serious health problems, like kidney disease, heart disease, eye damage, and nerve pain.

What is hypertension? 

Hypertension or high blood pressure (also called HBP) is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high. When left untreated, high blood pressure’s damage to your circulatory system significantly contributes to heart attacks, strokes, and other health issues. 

But what if there was a diet that could help reduce your risk of developing diabetes and hypertension? There is, and it’s called the DASH diet. 

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent hypertension. The DASH diet is a balanced eating plan that includes plenty of fruits, vegetables, whole grains, low-fat dairy products, lean protein, and healthy fats. It’s also low in saturated fat, cholesterol, and sodium, contributing to high blood pressure. 

In a 2020 study published by Advances in Nutrition, the DASH diet, when compared to a standard diet, was shown to reduce blood pressure. (Christina et al., 2020). The DASH diet is an excellent option for people looking to improve their overall health.

How effective is the DASH Diet?

The DASH diet was developed to help people with hypertension lower their blood pressure. Research shows that the DASH diet may also reduce the risk of developing diabetes. In one study of 31 subjects with type 2 diabetes, the DASH eating plan did improve blood lipids and blood pressure while also decreasing A1C (by 1.7 percentage points) and fasting blood glucose levels by 29%. (Azadbakht et al., 2011)

How can the DASH diet help the 60+ population?

When it comes to healthcare, seniors have unique needs that must be addressed to maintain their health and well-being. That’s where Bluerock Care comes in. We have what you need to stay healthy and happy in your golden years. Our focus on prevention sets us apart from many other healthcare practices. Our clinicians pay attention to what you need to prevent and treat your medical conditions and explain how nutrition impacts high blood pressure and diabetes. This, combined with our other services and senior-friendly features, makes Bluerock Care the perfect choice for seniors who want to live a healthy life.

If you’re interested in starting the DASH diet, the clinicians at Bluerock Care can help you get started. Contact us today to schedule a consultation!

Up Next: What is Lifestyle Medicine?

References

Azadbakht, F. L., N, P. R., Karimi, M., Baghaei, H. M., Surkan, J. P., Rahimi, M., & Willett, C. W. (n.d.). Effects of the Dietary Approaches to Stop Hypertension (DASH) eating plan on cardiovascular risks among type 2 diabetic patients: a randomized crossover clinical trial. Diabetes Care, 34(1), 55-57.

Christina, F. D., Tsioufis, C. P., Thomopoulos, C. G., Mihas, C. C., Dimitriadis, K. ,. S., Lida I Sotiropoulou, L. I., Chrysochoou, C. A., Nihoyannopoulos, P. I., & Tousoulis, D. M. (2020, April 24). Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Oxford Academic. Retrieved August 16, 2022, from https://academic.oup.com/advances/article/11/5/1150/5824710

Craddick, R. S., Elmer, J. P., Vollmer, M. W., Svetkey, P. L., & Swain, C. M. (n.d.). The DASH diet and blood pressure. Current atherosclerosis reports, 5(6), 484-491.