DASH DIET HELPS PREVENT STROKE EFFECTIVELY

Stroke is the leading cause of death and disability in the world. In Vietnam, there are hundreds of thousands of new stroke cases every year, many of which are caused by high blood pressure, dyslipidemia and unscientific eating habits. To prevent this dangerous disease, nutrition experts recommend applying the DASH diet - an eating method that has been researched and proven to help reduce blood pressure, control weight, thereby significantly reducing the risk of stroke.

DASH stands for Dietary Approaches to Stop Hypertension. It is a diet recommended by the National Heart, Lung, and Blood Institute since the late 1990s to lower blood pressure and improve heart health.

The principles of the DASH diet are:

Reduce salt in your daily diet.

Increase vegetables, fruits, whole grains.

Limit saturated fat and bad cholesterol.

Prioritize foods rich in potassium, calcium, and magnesium – substances that play a role in naturally lowering blood pressure.

Not only does the DASH diet help prevent and control high blood pressure – the number 1 risk factor for stroke – it also aids in weight loss and regulates blood sugar and blood lipids.

2. Why does the DASH diet help prevent stroke?

(1) Reduce blood pressure – prevent the “silent killer”
High blood pressure damages blood vessel walls, making it easier for blood clots to form or rupture, leading to strokes and hemorrhages. DASH reduces sodium in the diet and provides many minerals that support vasodilation, thereby stabilizing blood pressure.

(2) Improve blood cholesterol
DASH encourages the use of good fats from vegetable oils, fatty fish, and nuts – which help increase “good” cholesterol (HDL) and reduce “bad” cholesterol (LDL). This reduces the risk of atherosclerosis – the direct cause of cerebral vascular occlusion.

(3) Weight control, obesity prevention
Obesity increases the burden of heart disease and the risk of stroke. DASH focuses on foods low in calories but rich in nutrients, helping to maintain a healthy weight.

(4) Stabilize blood sugar
This diet prioritizes whole grains and limits refined sugars, helping to reduce blood sugar fluctuations – a risk factor for stroke in people with diabetes.

3. Nutritional principles in the DASH diet

A standard DASH diet (2000 calories/day) typically includes:

Vegetables and fruits: 4–5 servings/day. Examples: green vegetables, carrots, cauliflower, oranges, apples, bananas.

Whole grains: 6–8 servings/day. Examples: brown rice, whole-wheat bread, oatmeal.

Low-fat protein foods: 2 servings/day. Examples: chicken breast, fish, tofu.

Low-fat dairy: 2–3 servings/day. Examples: skim milk, unsweetened yogurt.

Nuts and legumes: 4–5 servings/week. Examples: walnuts, almonds, lentils.

Healthy fats: 2–3 servings/day, from olive oil, canola oil.

Red meat and sweets: Limit as much as possible.

4. Foods to prioritize and foods to avoid

Should prioritize:

Dark green leafy vegetables (spinach, chard).

Fruits rich in potassium (bananas, oranges, avocados).

Fatty fish rich in omega-3 (salmon, mackerel).

Whole grains instead of white rice, white bread.

Unsalted beans and nuts.

Need to limit:

Salt and processed foods (instant noodles, sausages, canned foods).

Fat, animal skin, organs.

Refined sugar, sweets, carbonated soft drinks.

Fried foods are high in fat.

Alcohol, tobacco.

5. Some suggestions for a daily DASH menu

Breakfast: Oatmeal + low-fat milk + a banana.

Lunch: Brown rice + grilled salmon + vegetable salad + zucchini soup.

Snack: A handful of unsalted roasted almonds.

Dinner: Steamed chicken breast + boiled cauliflower + baked sweet potato.

Dessert: An apple or orange.

This menu is both nutritionally balanced and helps reduce salt and saturated fat.

6. Advice when applying the DASH diet

You should gradually reduce salt and replace it with natural spices (lemon, garlic, herbs).

Maintain the habit of exercising at least 30 minutes a day to increase the effectiveness of stroke prevention.

Combine regular health screenings to detect risk factors early.

Stick with it, because DASH is not a short-term diet but a long-term healthy lifestyle.

7. Conclusion

The DASH diet is not only a nutritional method to help reduce blood pressure and protect the heart, but also an important key to preventing stroke - a dangerous disease that can happen suddenly. Changing your eating habits from today will help you and your family maintain stable health, live safer and better.

A healthy diet, combined with regular exercise and regular health check-ups, is a strong shield against the risk of stroke.

Source: https://skr.vn/che-do-an-dash-giup-phong-ngua-dot-quy-hieu-qua/