High blood pressure, or hypertension, affects millions of adults globally. Often symptomless, it can lead to severe health issues if unmanaged. The DASH diet, short for Dietary Approaches to Stop Hypertension, offers a well-rounded eating plan to lower blood pressure and improve overall health. It emphasizes specific nutrients known to combat hypertension.
What is the DASH Diet?
The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. The DASH (Dietary Approaches to Stop Hypertension) Diet has been recommended by the National Kidney Foundation and approved by The National Heart, Lung and Blood Institute, The American Heart Association, the Dietary Guidelines for Americans, and also forms the basis for the USDA MyPyramid.
The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
Why the DASH Diet Works
The DASH diet's effectiveness comes from its focus on foods rich in key minerals and nutrients that help regulate blood pressure.
Sodium Reduction: A diet high in sodium can cause your body to retain fluids, which leads to higher blood pressure. The DASH diet limits foods that are high in salt, also called sodium. The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietary Guidelines for Americans. A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs.
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Potassium Power: Potassium is a vital nutrient that helps balance the effects of sodium by easing tension in blood vessel walls, which can help lower blood pressure. Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium.
Magnesium and Calcium: Magnesium and calcium play critical roles in regulating your blood pressure. These nutrients help relax blood vessels and maintain heart health.
Key Components of the DASH Diet
The DASH diet provides daily and weekly nutritional goals. Here’s a breakdown of recommended servings for a 2,000-calorie diet:
- Grains: 6 to 8 servings a day. Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
- Vegetables: 4 to 5 servings a day.
- Fruits: 4 to 5 servings a day.
- Fat-free or low-fat dairy products: 2 to 3 servings a day.
- Lean meats, poultry and fish: six 1-ounce servings or fewer a day.
- Nuts, seeds, or dry beans and peas: 4 to 5 servings a week.
- Fats and oils: 2 to 3 servings a day.
- Sweets and added sugars: 5 servings or fewer a week.
Example DASH diet for a 2,000 calorie diet
| Food Group | Daily Servings | Serving Size |
|---|---|---|
| Grains | 6-8 | 1 Slice bread, 1 oz dry cereal, ½ cup cooked rice, pasta, or cereal |
| Vegetables | 4-5 | 1 cup raw leafy vegetable, ½ cup cut-up raw or cooked vegetable, ½ cup vegetable juice |
| Fruits | 4-5 | 1 medium fruit, ¼ cup dried fruit, ½ cup fresh, frozen, or canned fruit, ½ cup fruit juice |
| Fat-free or low-fat milk | 2-3 | 1 oz milk or yogurt, 1 ½ oz cheese |
| Lean meats, poultry, and fish | 6 or less | 1 oz cooked meats, poultry, or fish, 1 egg |
| Nuts, seeds, and legumes | 4-5 per week | 1/3 cup or 1 ½ oz nuts, 2 Tbsp peanut butter, 2 Tbsp or ½ oz seeds, ½ cup cooked legumes (dry beans and peas) |
| Fats and oils | 2-3 | 1 tsp soft margarine, 1 tsp vegetable oil, 1 Tbsp mayonnaise, 2 Tbsp salad dressing |
| Sweets and added sugars | 5 or less per week | 1 Tbsp sugar, 1 Tbsp jelly or jam, ½ cup sorbet, gelatin, 1 cup lemonade |
Serving sizes in the DASH diet may not be like those of other eating plans. Check the product's Nutrition Facts label.
Foods to Enjoy on the DASH Diet
The DASH diet encourages a variety of delicious and nutritious foods. Here are some ideas to get you started:
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- Start your day with fruits and vegetables: Try an egg white omelet, cooked in olive oil. Add spinach, mushrooms, and yellow and orange peppers.
- Create a colorful stir-fry: Start with a healthy oil (olive or peanut), add some garlic, and load up with onions, peppers, baby bok choy, broccoli, mushrooms, asparagus, and any other vegetables you may have. Frozen vegetables are fine too. Make a little space in the wok to cook some chicken, shrimp, or tofu.
- Enjoy healthy snacks: Use low-fat cottage cheese and add some fresh chives.
- Make satisfying pasta dishes: Make a whole-wheat pasta and add some low-fat feta or goat cheese. Include a few peas and cherry tomatoes.
- Try avocado toast: a slice of whole-grain bread with 1/2 an avocado sliced thin.
- Cook up a hearty vegetarian chili: Use black or red beans, chopped onions, canned tomatoes, minced garlic, cumin, and chili powder.
Foods to Limit on the DASH Diet
When following the DASH plan, you should limit how much you eat of these foods:
- Foods with added salt (sodium) and adding salt to foods
- Alcohol
- Sugar-sweetened beverages
- Foods high in saturated fats, such as whole fat dairy and deep-fried foods
- Packaged snacks, which are often high in fat, salt, and sugar
Additional Tips for Success
- Read labels carefully: Be mindful of sodium content in processed foods. The foods at the center of the DASH diet are low in salt. Eat less restaurant food. As you cut back on processed, salty foods, you might notice that food tastes different.
- Adjust gradually: It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. Slowly increase how much fiber you eat each day and be sure to drink plenty of fluids.
- Stay active: DASH recommends at least 30 minutes of exercise a day, most days of the week. The important thing is to total at least 2 hours and 30 minutes per week of activities at a moderate-intensity level. Do exercises that get your heart pumping. To help prevent weight gain, exercise for 60 minutes a day.
- Consult with a healthcare provider: Before you increase the potassium in your diet or use salt substitutes (which often contain potassium), check with your provider. People who have kidney problems or who take certain medicines must be careful about how much potassium they consume. If you already have chronic kidney disease, you should speak with your doctor and dietitian before starting any new diets as you may have special restrictions to consider. The DASH diet should not be used by people on dialysis.
Benefits of the DASH Diet
The DASH diet has been widely studied and has many health benefits. Following this diet plan may help:
- Lower high blood pressure
- Reduce the risk for heart disease, heart failure, and stroke
- Help prevent or regulate type 2 diabetes
- Improve cholesterol levels
- Reduce the chance of kidney stones
A recent study published the American Journal of Preventive Medicine found that men and women younger than 75 who most closely followed the DASH diet had a significantly lower risk of heart failure compared to study participants who did not follow the DASH diet. This latest study adds to established research linking the DASH diet with heart health. For example, the original DASH trial, published in the New England Journal of Medicine in 1997, found that the DASH diet reduced blood pressure in adults with borderline high blood pressure (hypertension). In a second study, researchers added a low-sodium modification to the DASH diet. In this trial, participants following a DASH diet were randomized to receive 3,000, 2,300, or 1,500 milligrams (mg) of sodium per day. The study found that the low-sodium (1,500 mg/day) DASH diet was as effective for lowering blood pressure as a first-line blood pressure-lowering medication.
Is the DASH Diet Right for You?
The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Following this diet will provide all the nutrients you need. It is safe for both adults and children. It is low in saturated fat and high in fiber, an eating style that is recommended for everyone. The diet is flexible enough to follow if you are vegetarian, vegan, or gluten-free.
If you have a health condition, it is a good idea to talk with your provider before starting this or any diet plan to lose weight. On the DASH diet eating plan you will likely be eating a lot more of fruits, vegetables, and whole grains. These foods are high in fiber and increasing your intake of fiber too quickly may cause GI discomfort.
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