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Designed by American researchers to reduce blood pressure, the DASH diet also helps to lose weight. Rich in plant, it brings together many ingredients in cardiovascular prevention. But it does not provide enough fat to provide a sustainable food model.




DASH Diet: The principle DASH for Dietary Approaches to Stop Hypertension, can be translated into French by dietary approach for preventing high blood pressure.
 The DASH diet is inspired by the power of vegetarians, which have lower blood pressure compared to those who eat the traditional way. It consists of fresh and dried fruits and vegetables, whole grain foods and dairy products skimmed or semi-skimmed. Red meat is not recommended, replaced by poultry or fish. Fats and sweets are very limited, sugary drinks should be avoided.

The researchers who designed the DASH diet conducted the following experiment. They recruited just over 400 volunteers they have separated into 3 groups: a first group continued to take classic American meal; a second group saw himself awarded a US diet rich in fruits and vegetables; a third group followed the DASH diet.

After eight weeks, the expected results were at the rendezvous: the tension had decreased in groups 2 and 3, but more dramatically in group 3 (initially in people with high blood pressure, 11.4 mmHg for systolic -the first digit mesure- and 5.5 mm diastolic pressure, the second number) 1.

The DASH diet, which has been the subject of other studies subsequently became a model ("DASH eating plan ') recommended by various official bodies américan2.

The DASH diet into practice

The table below, designed by the US Department of Health and Human Services  summarizes the number of daily or weekly servings recommended for each food category.

Three energy levels are planned:

- 1600 kcal for women who want to lose weight and lower their blood pressure.
- 2000 kcal for women who want to reduce their tension or men who want to lose weight and reduce tension.
- 2600 kcal for men who want to reduce their tension.
In addition, in order to reduce blood pressure, it is advisable to not exceed 4-6 g of salt per day (for comparison, the National Nutrition Program recommends not exceed 5-6 g of salt). This objective is achievable provided to limit processed foods (soups, ready meals, sauces ...) and salt moderately homemade dishes using herbs and spices.

SAMPLE MENU FOR MODEL WHICH WOULD LOSE A WOMAN (1600 KCAL)

BREAKFAST

Unsweetened coffee or tea
2 large slices of wholemeal bread (80 g) + 1 teaspoon of margarine rich in omega 3
1 large glass of skim milk (200 ml)

LUNCH

Raw vegetables + 1 teaspoon oil in coffee, dill or chives
1 white and 1 roasted chicken thigh
Semi-wholemeal pasta (100 g) with steamed vegetables, parsley, paprika or curry
40 g cheese lightened + 1 beautiful slice of bread (40 g)
1 seasonal fruit (about 150 g)

TASTE

Coffee, tea or unsweetened tea
1 seasonal fruit (about 150 g)
10 almonds or pistachios

HAVING DINNER

Vegetable soup
1 fish fillet en papillote with herbs
Potato 200g steam, parsley, nutmeg
1 natural yogurt

Effectiveness of the DASH diet

The effectiveness of the DASH diet to prevent high blood pressure in people with normal tension or reduce the pressure in hypertensive individuals is well demonstrated. It is explained by the wealth of the regime in hypotensive vegetable nutrients: potassium, magnesium, calcium, fiber and polyphenols.

Namely: the researchers who developed the DASH diet did test their volunteers with 3 levels of sodium intake. Logically, those who consumed less sodium had their blood pressure lowered further (under 1.3 mmHg for systolic pressure) 3.

The interest of the DASH diet for weight loss has been confirmed by several recent studies. The results are variable, under 5 kilos in 18 months at least 9.5 kilos in 4 months. It is logical that this very controlled in fat and virtually no sugary foods diet (except fruit) make you lose weight. As with any diet, weight loss depends on the initial food intake, sex, age and level of physical activity. Low in fat and high in fiber, the DASH diet also reduces bad cholesterol (LDL) cholesterol.

Pros and cons of the DASH diet

DASH DIET BENEFITS

The DASH diet is consistent with dietary recommendations common to many countries: eat more fruits and vegetables, fresh and dried, as well as whole grain foods. These fiber-rich foods facilitate weight loss through their high satiating power. Bringing together many antioxidants, they contribute to the prevention of cardiovascular disease and certain cancers.

The DASH diet recommends moderation fats, which are the most energetic nutrients (9 kcal per gram against 4 kcal for sugars) and sweets, which are "empty calories".

The DASH menus, rich in fiber and protein, have a low glycemic index, resulting in less production of insulin after meals and therefore a lower risk of fat storage.

DISADVANTAGES OF THE DASH DIET

At first glance, the DASH diet approaches the Mediterranean diet, encouraging the consumption of fruits and vegetables, cereal foods, pulses, seeds and almonds and other nuts. But it definitely brings more animal proteins (dairy products, lean meats, poultry) and much less fat with only 2 to 3 teaspoons of oil or margarine per day.

Specifically, it requires systematically preparing meat, poultry, fish, vegetables and starchy foods without fat.

For this reason, despite the spotlight against oil seeds and nuts, it is deficient in essential fats omega 3 and omega 6. And as fats impart lubricity and convey aromas, it lacks taste and pleasure seems difficult to follow over the long term.

Similarly, the almost total suppression of sweet products can be difficult to hold.

In conclusion, this scheme has created nearly 20 years in order to rebalance the American diet, not really consistent with current nutritional recommendations ... nor our consumption habits.
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