DASH stands for the Dietary Approaches to Stop Hypertension, which is a diet suggested for individuals who want to prevent or treat high blood pressure (hypertension) and lower their risk of developing heart disease. It emphasizes consuming fruits, vegetables, lean meats, and whole grains.
High blood pressure is not something to be taken lightly. It is a severe health concern that could lead to heart disease, kidney failure, or stroke. Almost half of the world’s population is affected by high blood pressure, with more than 60% of people over age 60 that have it. What you put in your body has an impact on your health, and scientists have developed specific dietary strategies to help lower high blood pressure.
What is the DASH diet?
The DASH diet was constructed after researchers observed that high blood pressure was rarely seen in people who followed a plant-based diet. The DASH diet focuses on vegetables and fruit, while also incorporating protein sources such as fish, chicken, and beans. Red meat, salt, added sugars, and fat are all consumed in small amounts, especially sodium as it is limited to no more than 3/4 teaspoons per day.
Potential benefits of the DASH diet
- Reducing blood pressure
- Weight loss
- Lower risk of cancer, metabolic syndrome, diabetes, and heart disease
What to eat
Fruits
4–5 servings per day (apples, peaches, pears, berries, pineapple, mango)
Vegetables
4–5 servings per day (spinach, kale, broccoli, carrots, squash, tomatoes)
Whole grains
6-8 servings per day (whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa, oatmeal, pasta)
Fat-free/low-fat dairy products
2–3 servings per day (skim milk, low-fat cheese, yogurt)
Lean protein
6 or less servings per day (fish, poultry, beans)
Fats and Oils
2–3 servings per day (canola, corn, olive, safflower, low-fat mayonnaise, light salad dressing)
Nuts, Seeds, and Legumes
4–5 servings per week (almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils, split peas)
Candy and added sugars should be limited to 5 or fewer servings per week. This includes soda, table sugar, unrefined sugars, and alternative sugar sources like agave nectar. Alcohol for men should be cut down to no more than two drinks a day and for women to one or less.
To make sure you are not overdoing it on sodium, make sure to read food labels and pick no-salt or low-salt options. You can also use spices or flavorings that are free of salt. When cooking your own meals, choose fresh and frozen vegetables, skinless poultry, fish, and lean meat. When going out to eat, ask the waiter to make the dishes without salt or less salt if possible. Additionally, high saturated fat foods such as whole-fat dairy and deep-fried foods should be avoided. Packaged and processed snacks also contain a lot of sugar, salt, and fat, so those should also be off-limits.
Sample DASH Menu:
Day 1
Breakfast: Pineapple Green Smoothie
Lunch: Chipotle Chicken Quinoa Burrito Bowl
Dinner: Baked Cod with Lemon and Capers
Day 2
Breakfast: Peanut Butter Banana Cinnamon Toast
Lunch: Veggie Quesadillas with Cilantro Yogurt Dip
Dinner: Mushroom Swiss Turkey Burgers
Day 3
Breakfast: Overnight Oats with Chia Seeds and Fresh Fruit
Lunch: Avocado & Shrimp Chopped Salad
Dinner: Beef & Bean Sloppy Joes
If you’re craving some snacks in between meals, here are some options that you may enjoy:
- Fruit energy balls
- Roasted beet hummus with veggies or pita chips
- Homemade trail mix
- Greek yogurt with strawberries
- Kale chips
Based on your age, sex, activity level, medical condition, and weight goals, your healthcare provider can determine your caloric intake. You can also track your progress by using a food journal or apps to monitor your meals and sodium intake.
There are also fresh meal delivery services that you can choose from that can save you money from eating out and also time from meal prepping. It’s important to read the nutrition facts to ensure you are getting enough calcium, fiber, potassium, and magnesium. This diet is very flexible and works for vegetarians, vegans, and gluten-free. It is easy to follow and it should leave you full and satisfied. DASH consists of a lot of fruits, whole grains, and vegetables, so those who aren’t used to consuming a lot of fiber may experience some GI discomfort. It’s important to slowly increase your fiber intake and drink a lot of water.
Exercising Guidelines
It is recommended that you get at least 30 minutes of exercise per day for most of the week. If you want to stay clear of gaining weight, you should exercise for one hour a day. Exercises should be at a moderate-intensity level and total at least 2 hours and 30 minutes per week.
Conclusion
The DASH diet is not just for people with high blood pressure, it benefits everyone by promoting heart health and balanced nutrition. The DASH diet is safe for both children and adults as it provides all the nutrients you need. However, if you have a health condition, it is best to talk to your doctor before starting any diet plan.
