Cebu City – Cardiovascular diseases or CVDs continue to run along the frontlines to be the leading cause of mortality worldwide. While risk factors such as age and genetics play a role in the development of the disease, it’s not a surprise that most of these ailments are drastically affected by an individual’s lifestyle choices. In the Central Visayas region, the morbidity rate for hypertension per 100,000 population amounted to around 130.6% in the year 2020.
Research journals have recommended dietary guidelines and strategies as the fundamental intervention to manage and prevent cardiovascular diseases. In 1997, a strategic eating pattern called, “Diet Approaches to Stop Hypertension” was introduced and continuously shown until present, promising results in various medical studies. The diet helps in lowering blood pressure and has been shown to have a decreasing effect on low-density lipoprotein-cholesterol (LDL-C) or the bad cholesterol. High blood pressure and high LDL-C are among the risk factors of cardiovascular diseases and stroke.
Maintaining a normal blood pressure is important in regulating homeostasis in the body. Increased blood pressure causes the heart to work harder, which often leads to decreased performance of the arteries because they become less elastic and scarred from the pressure to pump blood. Once the arteries of the blood are damaged, insufficient blood is delivered to the body’s organs. This causes a domino effect to your organs, weakening their ability to perform their functions.
Following the DASH diet can help lower and maintain your blood pressure. What are the important key points to remember when following the DASH diet? Here’s a brief reminder from your Resident Nutritionist:
Limit sodium in the diet. High sodium in foods disturbs the fluid balance of the body, which leads to build up pressure in your heart and vascular system. Limit to less than 2300 mg or 1 teaspoon of salt per day and watch out for processed food items as they usually contain high sodium content.
Always include fruits and vegetables in your diet. These are abundant in vitamins and minerals which are significantly good for the heart. Majority of fruits and vegetables are also rich sources of potassium and magnesium which are key elements that improve heart health.
Get your whole grains. Remember to eat whole grains like wheat bread and/or pasta, oats, and rice. It’s another way to include fiber in your diet, which is good for the gut and at the same time increases satiety. For an average person with a 2,000-kcal requirement, 6-8 servings of whole grains are recommended.
Add nuts and legumes. Nuts and legumes are rich sources of magnesium, fiber, and protein. Some nuts, especially walnuts, are also high in essential fatty acids like omega-3 which is effective in improving cholesterol levels in the blood. To incorporate in the diet, you can improvise and make your own granola bowl by mixing different kinds of seeds and nuts, adding complementary food items like yoghurt of your own choice.
Watch for your fat and sugar intake. Cutting back on high fat and high sugar food sources helps manage blood pressure levels. When choosing meat cuts, it’s recommended to choose the leaner portion. Also look into your sugar intake, and opt for better options, for example, choosing a fresh mango fruit over an 8 oz boba milk tea.
The DASH diet recommends a variety of food items, incorporating every single food group. The approach is not restrictive and gives the clients and patients more freedom in their diet, which is an important consideration when it comes to starting a new diet regime. // DMO II Patricia B. Dalan, RND
Resources:
Chiavaroli, L., Viguiliouk, E., Nishi, S. K., Blanco Mejia, S., Rahelić, D., Kahleová, H., Salas-Salvadó, J., Kendall, C. W. C., & Sievenpiper, J. L. (2019, February 5). Dash dietary pattern and cardiometabolic outcomes: An Umbrella Review of systematic reviews and meta-analyses. MDPI. Retrieved February 14, 2023, from https://doi.org/10.3390%2Fnu11020338
Mayo Clinic. (2021, June 25). How to make the Dash Diet Work For you. Mayo Clinic. Retrieved February 14, 2023, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456#:~:text=Studies%20have%20shown%20that%20the,for%20heart%20disease%20and%20stroke
Published by Statista Research Department, & 9, J. (2023, January 9). Philippines: Morbidity rate diseases in Central Visayas. Statista. Retrieved February 14, 2023, from https://www.statista.com/statistics/1119602/philippines-morbidity-rate-leading-disease-central-visayas-region/
