Mengenal DASH Diet, Kurangi Garam demi Turunkan Hipertensi

Any Hidayati

Editor:

  • DASH diet adalah pola makan dengan mengurangi jumlah asupan garam ke dalam tubuh.
  • Opsi menu DASH diet antara lain buah-buahan, susu rendah lemak, daging dan ikan tanpa lemak, serta kacang-kacangan.
  • Selain menurunkan tekanan darah tinggi, DASH diet juga membantu mengurangi risiko beberapa penyakit kronis.

SKOR.id - DASH diet secara umum berarti mengatur pola makan dengan membatasi konsumsi lemak dan garam yang masuk dalam tubuh.

DASH adalah kepanjangan dari Dietary Approaches to Stop Hypertension alias pola makan untuk menghentikan tekanan darah tinggi.

Pola makan ini mulai dirancang pada 1996 oleh American Heart Association dan baru dirilis dalam jurnal New England Journal of Medicine setahun kemudian.

Peraturan dasar DASH diet fokus pada makanan kaya nutrisi seperti potasium, magnesium, dan kalsium. Makanan juga harus berkadar rendah lemak jahat serta sodium atau garam.

Selama menjalani DASH diet, batas konsumsi sodium hanya antara 1.500 miligram hingga 2.300 miligram, jika berdasarkan asupan 2.000 kalori sehari.

Lantas menu apa yang direkomendasikan selama DASH diet?

Dilansir dari BBC Good Food, beberapa menu yang bisa dijadikan opsi selama DASH diet antara lain gandum utuh, sayur-syauran, buah-buahan, serta kacang-kacangan.

Untuk pecinta non-vegetarian, dapat juga mengonsumsi olahan daging dan ikan tanpa lemak, susu rendah lemak, serta minyak dan lemak sehat.

Hindari mengonsumsi daging merah, gula-gula, minuman dan makanan kadar gula tinggi, serta makanan dengan kadar garam tinggi.

Memasak sendiri menjadi opsi terbaik selama menjalani DASH diet ketimbang membeli makanan kalengan atau olahan restoran.

Selain bermanfaat dalam menurunkan tekanan darah tinggi, DASH diet juga mengurangi risiko beberapa penyakit kronis.

Mengurangi konsumsi garam harian juga akan membantu meminimalisasi penyakit encok, risiko diabetes tipe 2, penyakit ginjal, dan mencegah kanker.

DASH diet juga baik untuk Skorer yang sedang dalam proses penurunan berat badan karena mengurangi asupan garam, gula, dan lemak jahat secara bersamaan.

Ikuti juga InstagramFacebook, dan Twitter dari Skor Indonesia.

Berita Kebugaran Lainnya:

5 Makanan yang Efektif Turunkan Kolesterol, Amunisi Penting usai Rayakan Iduladha

7 Makanan Super yang Diklaim Paling Sehat di Dunia

Source: BBC Good Food

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