High blood pressure is a prevalent health concern affecting many Americans. The Dietary Approaches to Stop Hypertension (DASH) eating plan is an effective strategy to address high blood pressure and improve overall heart health. This article delves into the DASH diet, its principles, benefits, and practical tips for implementation.
What is the DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. It is not a fad diet but rather a clinically proven eating plan designed to help prevent or treat high blood pressure (hypertension). It emphasizes whole foods that are high in fiber and low in sodium, saturated fat, and added sugars. These foods are also rich in nutrients often lacking in the typical American diet.
Benefits of the DASH Diet
The DASH eating plan offers numerous health benefits, including:
- Lowering Blood Pressure: The DASH diet can effectively lower blood pressure.
- Reducing Cholesterol and Triglycerides: It can also reduce low-density lipoprotein (LDL; “bad”) cholesterol and triglycerides.
- Weight Management: The eating plan may help people lose weight.
- Preventing Chronic Diseases: It can aid in managing or preventing type 2 diabetes and heart disease.
- Reducing the Risk of Heart Failure: A recent study found that individuals who closely followed the DASH diet had a significantly lower risk of heart failure.
- Reducing the Chance of Kidney Stones: Following this diet plan may reduce the chance of kidney stones.
Core Principles of the DASH Diet
The DASH diet emphasizes foods high in calcium, potassium, magnesium, and fiber, all of which contribute to lowering blood pressure. The diet is rich in 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.
Sodium Restriction
One of the cornerstones of the DASH diet is salt reduction. The DASH-recommended maximum intake is 2,300 milligrams of sodium per day. A lower sodium version restricts sodium to 1,500 mg a day.
Read also: Delicious DASH Diet Treats
Food Group Recommendations
The DASH eating plan provides daily and weekly nutritional goals, recommending "servings" of food from each food group rather than specific amounts in cups or ounces. The number of servings you should consume will depend on your specific daily calorie needs. Here's a breakdown of the recommended servings for a standard DASH diet:
- Grains: 6 to 8 servings per day. The DASH eating plan recommends choosing mostly whole grains.
- Vegetables: 4 to 5 servings per day.
- Fruits: 4 to 5 servings per day.
- Fat-free or low-fat dairy products: 2 to 3 servings per day.
- Lean meats, fish, and poultry: 6 ounces or less per day.
- Nuts, seeds, and legumes: 4 to 5 servings per week.
- Fats and oils: 2 to 3 servings per day. Choose liquid oils (which are healthier) over solid fats.
- Sweets and added sugars: 5 servings or fewer per week, which is just 5 Tablespoons of added sugars (or the equivalent) per week.
Practical Tips for Following the DASH Diet
Here are some practical tips to help you incorporate the DASH diet into your lifestyle:
Reading Labels and Choosing Low-Sodium Options
Processed and prepared foods are a significant source of sodium in the Western diet. Therefore, reading labels diligently and choosing low-sodium alternatives are essential to adhering to the DASH diet. When purchasing foods, look at the labels carefully. A product labeled “reduced sodium” instead of “low sodium” may indeed have less sodium than its original product, but is it truly a low-sodium food? Does it contain 140 mg of sodium or less per serving? Choose lower-sodium foods or low-sodium versions of your favorites.
Cooking with Whole Foods and Using Sodium-Free Flavorings
Cooking with whole foods puts you in control of how much sodium you use. Say goodbye to the salt shaker and hello to sodium-free flavorings such as garlic and onion powders. Alternatives like Mrs. Dash are a great way to add a punch to your meal without compromising your heart health. Natural spices like paprika, cinnamon, turmeric, and many others are known for their flavor and added health benefits.
Making Smart Choices When Dining Out
There are ways to make simple swaps to reduce your sodium and fat intake when dining out. Peruse the menu for keywords - like steamed, garden-fresh, broiled, grilled, roasted, or poached - that can give you clues to a low-fat preparation. Pass over dishes that are sautéed, fried, or crispy, in cream or butter sauce, in gravy, or marinated. Other words, like pickled, blackened, smoked, or in a broth or tomato base can indicate that the food is high in sodium. Ask for sauces, dressings, and condiments on the side to control amounts.
Read also: Which Diet is Right for You?
Staying Hydrated
Adequate hydration helps flush excess salt from your system, supporting blood pressure regulation.
Emphasizing Fruits and Vegetables
Start loading up on fruits and vegetables with your first meal of the day. Try an egg white omelet, cooked in olive oil. Add spinach, mushrooms, and yellow and orange peppers. Make a stir-fry for dinner. 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.
Incorporating Whole Grains
Choose whole grains because they contain more fiber and nutrients than refined options.
Choosing Lean Protein Sources
Choose meats like chicken, turkey, tuna, and other fish. Trim away skin and fat before cooking, and bake, roast, or grill instead of frying.
Limiting Saturated Fats, Added Sugars, and Alcohol
Overall, the DASH eating plan guidelines include choosing foods low in saturated fats and added sugars; lower in sodium; and rich in potassium, calcium, magnesium, fiber, and protein. Drinking too much alcohol can increase blood pressure.
Read also: The DASH Diet and Blood Sugar
Potential Considerations
- Potassium Intake: 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.
- Fiber Intake: 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. Slowly increase how much fiber you eat each day and be sure to drink plenty of fluids.
- Cost: You will be buying more fruits and vegetables than before, which may be more expensive than prepared foods.
- Adjusting to Lower Sodium: As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating.
Exercise Recommendations
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.
DASH Diet and Medication
In a study, 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.