¿Has oído hablar de la dieta Dash? Su nombre es un acrónimo que significa Dietary Approaches to Stop Hypertension (Enfoque dietético para detener la hipertensión), lo que, evidentemente, nos sugiere que no se trata de una dieta milagro de moda ni un régimen desprovisto de base científica. Todo lo contrario. La dieta Dash es el camino definitivo para las personas que padecen de hipertensión arterial y desean poner en práctica un estilo de vida saludable y responsable.
¿En qué consiste?
Se ha llegado a comprobar que la dieta Dash es capaz de regular los niveles de presión arterial sin recurrir al uso de medicamentos, y para ello encausa nuestra alimentación hacia el consumo de verduras, frutas y productos lácteos cuyo contenido en grasas sea bajo o nulo (de hecho, este plan nutricional hace un fuerte hincapié en el consumo moderado de grasas saturadas). Al mismo tiempo, la dieta Dash también apuesta por comidas con bajo contenido de sodio y sal, algo que sin duda, permite maximizar los resultados.
¿Qué alimentos son permisibles y cuáles debo evitar?
En primer lugar, es preciso apostar por el consumo de carnes magras, preferiblemente blancas (pescado y pollo sin piel), y desterrar de nuestra alimentación los embutidos y enlatados, las carnes ahumadas o en conserva, y en sentido general, cualquier tipo de comida procesada, como podemos leer en este artículo especializado sobre la dieta Dash.
Con respecto a la sal, se trata de un mineral que podemos evitar si nos mantenemos alejados de las comidas rápidas, y en cambio, optamos por preparar nuestros cereales, arroces y pastas con bajo contenido de sal (evite las comidas precocidas, ya que poseen un alto contenido de sodio). En el mismo plano, resulta una buena práctica sustituir el uso de la sal por condimentos naturales, especias y hierbas.
Por otra parte, la dieta Dash recomienda implementar varias porciones pequeñas de comida al día, en lugar de servirnos grandes cantidades. Las comidas congeladas no deben emplearse, al igual que las elaboraciones combinadas o con muchos ingredientes como las sopas, las pizzas y los aderezos para ensaladas.
Las verduras, alimentos imprescindibles por su alto contenido de vitaminas y oligoelementos, deben ser seleccionadas sin agregado de sal (puede comprobarse en la etiqueta de los productos), y en cuanto a los refrescos con elevados niveles de azúcar, no hay nada más saludable que reemplazarlos por agua. Del mismo modo, un buen desayuno para personas hipertensas puede consistir en el consumo de cereales sin sal y con bajo contenido de sodio (más información aquí).
Finalmente, y en caso de comer fuera, la dieta DASH propone evitar el consumo de mayonesa, kétchup y otras salsas ricas en sodio. De esta manera, no sólo lograremos favorecer la salud de nuestro corazón y estimular la circulación sanguínea, sino que además, gozaremos de una mejor salud a nivel general
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