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全球高血压患者超过10 亿，严重威胁着人们的生命。

饮食在高血压发展过程中扮演重要角色，降压饮食中有一种叫 DASH（译为“得舒”）饮食模式，正是为对抗高血压和降低心脏病患病风险而设计。今天，我给大家介绍一下针对高血压的 DASH 饮食：

什么是DASH饮食？

阻止高血压的饮食方案，是一种适用于预防、治疗高血压和降低心脏病风险的饮食方式。

DASH 饮食主要由水果、蔬菜、全麦谷物和精瘦肉组成。这种饮食源于研究人员发现素食者和纯素食者高血压发病率较低，这也是 DASH 饮食强调水果和蔬菜摄入的原因。该饮食模式含有一些瘦肉蛋白质，如鸡肉、鱼和豆类，但含有较少的红肉、盐、糖和脂肪。

DASH饮食潜在的益处

（1）降压
钠限制的 DASH 饮食计划对于降血压更加长久。

标准 DASH 计划建议钠每日摄入量不超过 6g 盐，而低钠 DASH 计划则建议钠每日摄入量不超过4g 盐。
（2）辅助减肥
DASH 饮食法减少了大量高脂高糖的食物，不自觉地减少了卡路里的摄入进而达到减肥的目的。

（3）其它潜在的有益作用

降低罹患结直肠癌和乳腺癌等癌症的风险。

降低代谢综合征的患病风险。

降低 Ⅱ 型糖尿病患病风险，提高胰岛素抗性。

降低心脏病患病风险：采取 DASH 饮食的成年女性降低20%心脏病患病风险和29%中风几率。

这些保护作用或许归功于大量的水果蔬菜。

【英文版】

DASH diet for hypertension

There are more than one billion patients with hypertension in the world, which is a serious threat to people's lives.Diet plays an important role in the development of hypertension. There is a diet called DASH (Chinese translation for Deshu) in the antihypertensive diet, which is designed to fight hypertension and reduce the risk of heart disease. Today, I'd like to introduce the DASH diet for hypertension.

What is DASH diet?

Dash is a kind of diet that helps to control hypertension. It is a kind of diet that can prevent and treat hypertension and reduce the risk of heart disease. DASH diet is mainly composed of fruits, vegetables, whole grain and lean meat. The establishment of this diet pattern originated from researchers finding that the incidence rate of hypertension in vegetarians and vegans is low, which is also the reason why DASH diet promotes fruit and vegetable intake.The diet contains some lean meat proteins, such as chicken, fish and beans, but less red meat, salt, sugar and fat.

Potential benefits of DASH diet

(1) Depressurization.

DASH diet restriction sodium intake is conducive to long-term blood pressure reduction.The standard DASH diet recommends no more than 6g of sodium per day, while the low sodium DASH diet recommends no more than 4g of sodium per day.

(2) Weight loss assistance.

DASH diet reduces a large number of high-fat and high sugar foods, and virtually reduces the intake of calories, so as to achieve the purpose of weight loss.

(3) Other potential benefits.

Reduce the risk of cancer such as colorectal and breast cancer.Reduce the risk of metabolic syndrome.It can reduce the risk of type II diabetes and improve insulin resistance.Reduce the risk of heart disease. Adult women who take DASH diets can reduce the risk of heart disease by 20%, and reduce the incidence rate of stroke by 29%.

These protective effects may be attributed to the intake of large amounts of fruits and vegetables.