Diet DASH (Dietary Approaches to Stop Hypertension) merupakan suatu modifikasi gaya hidup
untuk penderita hipertensi dengan memakan makanan yang kaya akan buah-buahan, sayuran,
susu dan produk-produk susu tanpa lemak atau rendah lemak, biji-bijian, ikan, ungags, kacang-
kacangan. Diet DASH juga mengandung sedikit natrium, makanan manis, gula, lemak, dan
daging merah. Desain dari diet DASH ini juga mengandung lebih sedikit lemak jenuh, lemak
trans, dan kolesterol serta kaya akan nutrisi yang berhubungan dengan penurunan tekanan darah,
terutama kalium, magnesium, kalsium, protein, dan serat.
The DASH (Dietary Approaches to Stop Hypertension) diet is a lifestyle modification for people
with hypertension by eating foods rich in fruits, vegetables, milk, and lean or low-fat dairy
products, whole grains, fish, ungags, nuts. The DASH diet also contains a small amount of
sodium, sweets, sugar, fat, and red meat. The design of the DASH diet also contains fewer
saturated fats, trans fats, and cholesterol and is rich in nutrients associated with lowering blood
pressure, especially potassium, magnesium, calcium, protein, and fiber.
The DASH diet (Dietary Approaches to Stop Hypertension) encourages people with
hypertension to change their eating habits by consuming more foods high in fruits, vegetables,
milk, lean or low-fat dairy products, whole grains, seafood, nuts, and other healthy fats.
Additionally, the DASH diet includes a small quantity of sodium, sugar, fat, sweets, and red
meat. Less saturated fats, trans fats, and cholesterol are also present in the DASH diet's
composition, which is also high in minerals like potassium, magnesium, calcium, protein, and
fiber which are known to decrease blood pressure.
The DASH diet does not require special foods or recipes that are difficult to follow. This diet
requires only a certain number of daily servings of different food groups. The number of daily
servings depends on the number of calories needed each day. The calorie level depends on age,
especially how much physical activity is carried out daily. The level of physical activity is
divided into three categories, namely:
Not moving, only doing light physical activity that is part of the daily routine;
Moderately active, doing physical activity equivalent to walking about 1 to 3 miles a day at a
speed of 3 to 4 miles per hour, plus light activity;
Active, doing physical activity equivalent to walking more than 3 miles per day at a speed of 3 to
4 miles per hour, plus light physical activity.
The DASH diet does not call for any unusual foods or challenging-to-follow recipes. Only a
specific amount of daily servings from various food groups are necessary for this diet. The
amount of servings per day is determined by the daily caloric requirements. Age and, in
particular, the amount of daily physical activity affect calorie intake. Three categories are used to
categorize the level of physical exercise, including:
1. not moving, merely engaging in regular activities' minimal physical exercise;
2. moderate activity, which consists of mild exercise and walking 1 to 3 miles per day at a
speed of 3 to 4 miles per hour;
3. Active means engaging in physical activity that would equate to traveling at a pace of 3
to 4 miles per hour while walking more than 3 miles per day.
There are several steps to change daily dietary habits recommended by DASH:
Add a serving of vegetables at lunch on the first day and at dinner the next day, and add fruit to
food or as a snack.
Increase the use of fat-free and low-fat dairy products to three servings a day.
Limit lean meat to 6 ounces a day or 3 ounces per meal. If you usually eat large amounts of meat,
reduce meat consumption in a few days, for example, half or a third of each meal.
Include two or more vegetarian, or meatless, eating styles each week.
Add portions of vegetables, brown rice, wholemeal pasta, and cooked dried beans. Try stir-fried
dishes that contain less meat and more vegetables, seeds, and dried beans.
For snacks and desserts, use fruits or other foods that are low in saturated fats, trans fats,
cholesterol, sodium, sugar, and calories, for example, rice cakes without salt, Nuts without salt,
raisins, crackers, free or low-fat yogurt or frozen yogurt, popcorn without salt or butter added, or
raw vegetables.
Use fresh vegetables or low-sodium canned vegetables and fruits.
DASH advises taking the following measures to modify daily eating patterns:
Add fruit to food or as a snack, and include a portion of veggies at lunch on day one and dinner
on day two.
Increase daily consumption of dairy products with reduced or no fat to three servings.
3 ounces of lean meat every meal or no more than 6 ounces per day. If you typically consume a
lot of meat, try cutting back in a few days, perhaps to half or a third of each meal.
Each week, incorporate at least two vegetarian or meatless eating patterns.
Include quantities of cooked dried beans, brown rice, whole-wheat pasta, and veggies. Aim for
stir-fried foods that are higher in veggies, nuts, and dried beans rather than meat.
Use fruits or other low-calorie, low-saturated-fat, low-trans-fat, low-sodium, low-sugar, low-
calorie items for snacks and sweets, such as raw vegetables, rice cakes without salt, nuts without
salt, raisins, crackers, free or low-fat yogurt, or frozen yogurt.
Utilize fresh veggies or fruits and vegetables in low-sodium canned goods.
The Institute for Health Metrics and Evaluation (IHME) said in 2017 that of the 53.3 million
deaths worldwide, cardiovascular disease accounted for 33.1 percent, cancer 16.7 percent,
diabetes, and endocrine disorders 6 percent, and respiratory infections 6 percent. 4,8%.
Indonesia's cause of death data in 2016 showed a total of 1.5 million deaths, with the most causes
being cardiovascular disease 36.9%, cancer 9.7%, diabetes and endocrine diseases 9.3%, and
tuberculosis 5.9%. IHME also said that out of a total of 1.7 million deaths in Indonesia, the risk
factors for death were blood pressure (hypertension) at 23.7%, high blood sugar at 18.4%,
smoking at 12.7%, and obesity at 7.7%.
According to the Institute for Health Metrics and Evaluation (IHME), of the 53.3 million
fatalities recorded globally in 2017, cardiovascular disease was responsible for 33.1% of cases,
cancer for 16.7%, diabetes and endocrine disorders for 6%, and respiratory infections for 6%. 4,8
percent According to Indonesia's cause of death statistics from 2016, there were 1.5 million
fatalities overall, with the leading causes being cardiovascular disease (36.1%), cancer (9.7%),
diabetes, and endocrine illnesses (9.3%), and tuberculosis (5.9%). IHME also reported that out of
a total of 1.7 million deaths in Indonesia, the risk factors for mortality were high blood sugar
(18.4%), smoking (12.7%), and obesity (7.7%). Blood pressure (hypertension) was responsible
for 23.7% of these deaths.
For all hypertensive patients, the Joint National Committee on Prevention, Detection, Evaluation,
and Treatment of High Blood Pressure (JNC 7) recommends following the dietary pattern known
as Dietary Approaches to Stop Hypertension (DASH). This DASH pattern of eating eliminates
red meat, sugar, and sugary drinks while increasing fruits, vegetables, low-fat dairy products,
whole grains, fish, chicken, and nuts. It also includes low fat intake and low saturated fat and
cholesterol. This DASH-compliant eating plan is moderately high in protein and high in
potassium, magnesium, calcium, and fiber.