{"id":81,"date":"2019-11-23T13:33:08","date_gmt":"2019-11-23T13:33:08","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=81"},"modified":"2020-09-12T14:36:38","modified_gmt":"2020-09-12T07:36:38","slug":"diet-hipertensi-darah-tinggi-dash-diet","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2019\/11\/23\/diet-hipertensi-darah-tinggi-dash-diet\/","title":{"rendered":"Diet Hipertensi \/ Darah Tinggi (DASH Diet)"},"content":{"rendered":"\n<pre class=\"wp-block-preformatted\"><strong><a href=\"https:\/\/ahligizi.id\/sigi\/profil\/5\">Oleh : Muhammad Iqbal Basagili, S.Gz., M.P.H. (Nutr &amp; Diet)<\/a><\/strong> <span id=\"faf37926-4fbd-4f99-b556-5b476a36d2e2\" data-items=\"[&quot;1077952628&quot;,&quot;104659428&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b1,2\u200b<\/sup><\/span><\/pre>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/ahligizi.id\/assets\/img\/artikel\/dash-diet.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Diet DASH, yang merupakan singkatan dari <em>Dietary Approaches to Stop Hypertension<\/em>, <\/p>\n\n\n\n<p>adalah pola makan sehat \u201cterbaru\u201d yang telah terbukti membantu mengurangi tekanan darah dan kolesterol. Diet DASH didasarkan pada prinsip- prinsip makan sehat, selain untuk menurunkan tekanan darah, juga untuk mengurangi risiko penyakit jantung, stroke, dan kanker. <br><br>Diet ini dapat membantu mencapai dan mempertahankan berat badan yang sehat. Tidak ada larangan makan, hanya pola makan sehat yang sangat bermanfaat. Hipertensi merupakan salah satu penyakit tidak menular (<em>non communicable disease<\/em>) yang memiliki tingkat morbiditas dan mortalitas yang tinggi. Tekanan darah tinggi merupakan faktor resiko yang kuat terhadap terjadinya penyakit ginjal dan penyakit-penyakit kardiovaskular seperti stroke dan penyakit jantung iskemik. <br><br>Individu prehipertensif memiliki kemungkinan tinggi mengalami hipertensi dan peningkatan risiko mengalami penyakit kardiovaskular dibandingkan individu dengan nilai tekanan darah dalam kisaran normal. <strong>Tekanan darah normal \u00b1120\/80mmHg<\/strong>. Penelitian <em>Dietary Approaches to Stop Hypertension<\/em> (DASH) diet menunjukkan bahwa <strong>diet tinggi sayur, buah,dan hasil olahan susu rendah lemak yang kadar lemak jenuh dan lemak totalnya rendah serta tinggi kandungan kalium, kalsium, dan magnesium dapat menurunkan tekanan darah sistolik 6-11 mmHg dan tekanan darah diastolik 3-6 mmHg<\/strong> .<br><br><br>Ketika Anda mengikuti diet DASH, Anda akan makan banyak buah- buahan dan sayuran, dikombinasikan dengan makanan rendah lemak susu, daging tanpa lemak, unggas, ikan, kacang-kacangan, dan biji-bijian. Diet DASH berfokus pada lemak dan kolesterol yang rendah lemak jenuh, memiliki sejumlah protein dan kaya akan vitamin, mineral, dan serat. Ada 2 jenis DASH diet, yaitu:<br><br>1. Diet DASH standar, yaitu maksimal asupan sodium yang diperbolehkan adalah 2300 mg per hari.<br>2. Diet DASH di bawah standar, yakni asupan sodium per hari tidak boleh melebihi 1500 mg per hari.<br><br>Diet DASH dilakukan sepanjang tahun sampai terbentuk kebiasaan makan yang baik. Aturan frekuensi makan tetap 3x sehari dengan porsi makanan mencakup 2000 kalori per hari. Berikut cara melakukan diet DASH.<br><br><strong>Whole grains\/gandum utuh (6 sampai 8 sajian per hari)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ganti nasi putih dengan nasi beras merah.<\/li><li>Bila ingin makan pasta, pilih pasta dari gandum utuh.<\/li><li>Ganti roti tawar dengan roti gandum tanpa menambahkan keju, coklat atau mentega.<\/li><\/ul>\n\n\n\n<p><strong>Sayuran dan buah-buahan (4 sampai 5 sajian per hari)<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Pilih sayuran dan buah-buahan yang kaya magnesium dan potasium seperti pisang. Makan sebagai snack pada jam 11 pagi dan 5 sore atau 1 jam sebelum makan besar.<\/li><li>Sebaiknya jangan kupas kulit buah karena mengandung banyak zat gizi, dan pilih sayuran segar dibanding sayuran beku.<\/li><\/ol>\n\n\n\n<p><strong>Susu dan produk susu rendah atau tanpa lemak (2 sampai 3 sajian per hari)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Golongan makanan ini sangat bermanfaat karena kandungan kalsium, vitamin D dan protein.<\/li><li>Pilihlah yang rendah lemak atau bahkan bebas lemak. Dapat divariasikan dengan sayur dan buah dalam hidangan salad.<\/li><\/ul>\n\n\n\n<p><strong>Daging, unggas, dan ikan (maksimal 6 sajian per hari)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Buang kulit dari daging karena dalam kulit mengandung lemak yang tinggi.<\/li><li>Cara pengolahan dengan cara memanggang, mengukus, atau merebus lebih diutamakan daripada menggoreng.<\/li><li>Pilih ikan yang kaya akan asam lemak omega-3 yang berfungsi untuk menurunkan kolesterol seperti salmon dan tuna.<\/li><\/ul>\n\n\n\n<p><strong>Lemak dan minyak (2 sampai 3 sajian per hari)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Batasi asupan daging, mentega, keju, susu, krim, dan telur serta makanan olahan minyak kelapa.<\/li><li>Hindari lemak trans yang banyak ditemukan pada makanan olahan seperti biskuit, gorengan, dan snack kemasan.<\/li><li>Baca dengan teliti label makanan, pilihlah yang mengandung lemak jenuh dalam kadar rendah dan bebas lemak trans.<\/li><\/ul>\n\n\n\n<p><strong>Manisan, terutama yang rendah atau tanpa lemak (maksimal 5 sajian per minggu)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hindari makanan yang mengandung pemanis buatan.<\/li><li>Hindari minuman kemasan yang mengandung pemanis buatan. Walaupun berlabel diet atau low sugar, namun kandungan gula yang tidak terlalu dibutuhkan tubuh tetap ada.<\/li><li>Pilihlah air putih sebagai minuman sehari-hari. Selain tanpa kalori, air putih juga memiliki banyak fungsi seperti melarutkan racun tubuh, pembentuk sel dan cairan tubuh, sebagai bantalan organ tubuh, sebagai pelumas, dan melancarkan fungsi pencernaan kita.<\/li><\/ul>\n\n\n\n<p><strong>Kacang-kacangan, biji-bijian dan polong-polongan (4 sampai 5 sajian per minggu) &amp; Sodium (garam)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tergantung dari jenis DASH Diet yang dipilih.<\/li><li>Konsumsi sodium (garam dapur) yang direkomendasikan adalah <strong>1500 mg \u2013 2300 mg per hari<\/strong><\/li><\/ul>\n\n\n\n<p>Referensi<\/p>\n\n\n\n<section aria-label=\"Bibliography\" class=\"wp-block-abt-bibliography abt-bibliography\" role=\"region\"><ol class=\"abt-bibliography__body\" data-entryspacing=\"1\" data-maxoffset=\"3\" data-linespacing=\"1\" data-second-field-align=\"flush\"><li id=\"1077952628\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">1. <\/div><div class=\"csl-right-inline\">Krummel D. <i>Chapter 36: Medical Nutrition Therapy in 6. Hipertension. In: Mahan LK,Stump ES. Krause\u2019s Food,Nutrition, and Diet Theraphy 11edition<\/i>. Canada: Saunders Elsevier; 2004.<\/div>\n  <\/div>\n<\/li><li id=\"104659428\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">2. <\/div><div class=\"csl-right-inline\">Forman  J, Stampfer  M, Curhan  G. Diet and lifestyle 1. risk factors associated with incident hypertension in women. <i>JAMA<\/i>. 2009;4(302):401-411.<\/div>\n  <\/div>\n<\/li><\/ol><\/section>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-wordpress  wp-block-social-link\"><a href=\"https:\/\/wordpress.org\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.158,12.786L9.46,20.625c0.806,0.237,1.657,0.366,2.54,0.366c1.047,0,2.051-0.181,2.986-0.51 c-0.024-0.038-0.046-0.079-0.065-0.124L12.158,12.786z M3.009,12c0,3.559,2.068,6.634,5.067,8.092L3.788,8.341 C3.289,9.459,3.009,10.696,3.009,12z M18.069,11.546c0-1.112-0.399-1.881-0.741-2.48c-0.456-0.741-0.883-1.368-0.883-2.109 c0-0.826,0.627-1.596,1.51-1.596c0.04,0,0.078,0.005,0.116,0.007C16.472,3.904,14.34,3.009,12,3.009 c-3.141,0-5.904,1.612-7.512,4.052c0.211,0.007,0.41,0.011,0.579,0.011c0.94,0,2.396-0.114,2.396-0.114 C7.947,6.93,8.004,7.642,7.52,7.699c0,0-0.487,0.057-1.029,0.085l3.274,9.739l1.968-5.901l-1.401-3.838 C9.848,7.756,9.389,7.699,9.389,7.699C8.904,7.67,8.961,6.93,9.446,6.958c0,0,1.484,0.114,2.368,0.114 c0.94,0,2.397-0.114,2.397-0.114c0.485-0.028,0.542,0.684,0.057,0.741c0,0-0.488,0.057-1.029,0.085l3.249,9.665l0.897-2.996 C17.841,13.284,18.069,12.316,18.069,11.546z M19.889,7.686c0.039,0.286,0.06,0.593,0.06,0.924c0,0.912-0.171,1.938-0.684,3.22 l-2.746,7.94c2.673-1.558,4.47-4.454,4.47-7.771C20.991,10.436,20.591,8.967,19.889,7.686z M12,22C6.486,22,2,17.514,2,12 C2,6.486,6.486,2,12,2c5.514,0,10,4.486,10,10C22,17.514,17.514,22,12,22z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">WordPress<\/span><\/a><\/li>\n\n\n\n\n\n\n\n\n\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Oleh : Muhammad Iqbal Basagili, S.Gz., M.P.H. (Nutr &amp; Diet) \u200b1,2\u200b Diet DASH, yang merupakan singkatan dari Dietary Approaches to<\/p>\n","protected":false},"author":2,"featured_media":209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[21],"tags":[30],"class_list":["post-81","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-hipertensi-darah-tinggi","tag-hipertensi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Diet Hipertensi \/ Darah Tinggi (DASH Diet) - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Diet DASH, yang merupakan singkatan dari Dietary Approaches to Stop Hypertension, mari kita simak lebih lanjut pada artikel ini\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ahligizi.id\/blog\/2019\/11\/23\/diet-hipertensi-darah-tinggi-dash-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diet Hipertensi \/ Darah Tinggi (DASH Diet) - 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