DASH: understand how the diet can help control asthma

THE DASH diet — whose acronym comes from Dietary Approaches to Stop Hypertension or Diet to Combat Hypertension, in Portuguese — refers to the eating plan created by scientists in the United States, over two decades ago, to help control blood pressure. Over the years, however, DASH has appeared in studies for a wide range of benefits, which go beyond cardiovascular protection.

A work published in June in the journal BMC Nutrition shows that this diet, along with the use of correct medication and other therapeutic strategies, can help alleviate asthma. This conclusion came from a survey, carried out by the Shahid Sadoughi University of Medical Sciences, in Iran, with more than 7,600 children and adolescents. Through questionnaires and medical analysis, a link was found between the DASH dietary model and an improvement in symptoms.

The respiratory disease, marked by inflammation of the bronchi – structures that carry air to the lungs – triggers wheezing, coughing, shortness of breath, fatigue and impairs quality of life. “The study highlights the potential protective role of DASH in asthma, but more research is needed to propose recommendations”, comments nutritionist Giuliana Modenezi, from Espaço Einstein Esporte e Reabilitação, at Hospital Israelita Albert Einstein. She reinforces that, despite the large number of participants, this type of study does not establish a cause and effect relationship.

The researchers attribute the results to the mix of nutrients and other beneficial substances from the menu. “Fruits, vegetables and legumes contain mineral salts and vitamins A, C and B complex, among other nutrients with antioxidant action and which help to reduce inflammation”, says the Einstein nutritionist.

These foods also provide fiber, as do other members of the DASH menu, that is, whole grains, seeds and nuts. “Fibers go through a fermentation process in the intestine, favoring the production of short-chain fatty acids, which are anti-inflammatory,” explains Modenezi.

All these achievements make the diet one of the most studied — there is evidence of its role in reducing cholesterol levels and combating obesity. But it is not suitable for everyone. “Individuals with kidney failure usually have some nutritional restrictions,” says the nutritionist. In the original design of the diet, minerals such as potassium, calcium and magnesium are very prominent, as they work to reduce blood pressure.

DASH protagonists

Check out what shouldn’t be missing from this diet’s eating pattern. But remember: the ideal is to look for a nutritionist to adjust the quantities individually.

Fruits

One tip is to bet on seasonality. Seasonal fruits are tastier and there is evidence that they contain more nutrients. And how about valuing native specimens? Jabuticaba, guava, cashew and pitanga are examples of Brazilian fruits. “At least three servings a day”, recommends the expert. They can even be used as dessert options.

Vegetables

Green leaves such as spinach, arugula, kale, as well as broccoli, chard and other vegetables, such as carrots, beets, eggplant and zucchini, are examples. Here it is also worth paying attention to the harvest table.

Grains and cereals

Cereals such as wheat, oats, rice and their derivatives, that is, bread, pasta and the like, are recommended, always with balance. The suggestion is to prioritize full versions.

Oilseeds, seeds and legumes

Walnuts, almonds, hazelnuts, in addition to our peanuts and cashew and Pará nuts, are representatives of oilseeds. Beans, peas, lentils and chickpeas are part of the legume group. And there is still room for chia, linseed, sunflower seeds, among others.

Dairy

Cheeses, yogurts and milk, preferably skimmed, are also highlighted at DASH.

Meats

Fish and poultry are the recommended types, red meat should be consumed without exaggeration, prioritizing less fatty cuts.

Be careful with sodium

Although the asthma study did not emphasize this point, DASH recommends paying attention to sodium, as it promotes an increase in blood pressure. In addition to avoiding ultra-processed foods, especially snacks, certain frozen foods and fast foods, it is worth taking extra care when salting recipes and not leaving the salt shaker at the table during meals.

A delicious tip is called herb salt. “He adds herbs such as rosemary, basil, oregano, parsley, blended in a blender, with a little salt”, teaches the nutritionist.

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This content was originally published in DASH: understand how the diet can help control asthma on the CNN Brasil website.

Source: CNN Brasil