What is the DASH Diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan developed by researchers to combat high blood pressure. Unlike a fad diet, DASH is a heart-healthy and science-backed approach to eating that can help reduce blood pressure and lower the risk of heart disease, stroke, and other chronic conditions. It emphasizes eating vegetables, fruits, and whole grains, while including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
The core of the DASH diet is its focus on foods rich in potassium, calcium, and magnesium. These minerals have been shown to help control blood pressure. By incorporating more of these nutrients into your diet, and simultaneously limiting foods high in saturated fat, cholesterol, and total fat, you can effectively manage your blood pressure. The plan also specifically recommends a lower sodium intake, which has been shown to have an even greater effect on reducing blood pressure.
The two sodium levels of the DASH diet
It's important to understand that the DASH diet offers two different levels of sodium intake, depending on an individual's specific health needs and physician's recommendations.
- Standard DASH diet: This plan allows for up to 2,300 milligrams (mg) of sodium per day. This is roughly equivalent to one teaspoon of table salt, and aligns with general dietary guidelines.
- Lower-sodium DASH diet: For individuals with existing high blood pressure, diabetes, or those over 51, a lower intake of 1,500 mg of sodium per day is often recommended by healthcare professionals. This can provide further blood pressure-lowering benefits.
A comparison of a typical American diet and the DASH diet
| Food Group | Typical American Diet (Approximate Servings) | DASH Diet (Approximate Servings for 2,000 Calories) |
|---|---|---|
| Fruits & Vegetables | 3-4 daily | 8-10 daily |
| Low-Fat Dairy | Low | 2-3 daily |
| Red & Processed Meats | Frequent | Limited |
| Whole Grains | Infrequent | 6-8 daily |
| Nuts, Seeds, & Legumes | Low | 4-5 weekly |
| Sweets & Sugar-Sweetened Drinks | Frequent | 5 or fewer weekly |
Foods to enjoy and limit on the DASH diet
Following the DASH diet means making deliberate choices about the foods you consume. This isn't about eliminating food groups but rebalancing your intake to prioritize more nutrient-dense options. You can make the transition gradually to allow your body to adjust to the higher fiber content from whole grains, fruits, and vegetables.
Foods to emphasize:
- Fruits and Vegetables: Aim for a variety of colors to get a wide range of nutrients. This includes leafy greens, berries, root vegetables, and tropical fruits.
- Whole Grains: Choose options like brown rice, oatmeal, and whole-wheat pasta over refined grains.
- Lean Protein: Opt for skinless poultry, fish, and plant-based protein sources like beans and lentils over red and processed meats.
- Nuts, Seeds, and Legumes: These are excellent sources of magnesium, potassium, and fiber, and should be eaten several times a week.
- Low-Fat Dairy: Incorporate low-fat milk, yogurt, and cheese to boost your calcium intake.
Foods to limit:
- Sodium: The most significant change for many will be reducing salt. Flavor food with herbs, spices, lemon, or salt-free blends instead of reaching for the shaker.
- Red and Processed Meats: Reduce consumption of these high-fat, high-sodium meats. When you do have meat, choose lean cuts.
- Sugar-Sweetened Beverages and Sweets: Cut back on sugary drinks, candies, and desserts.
- Saturated and Trans Fats: Limit foods like full-fat dairy, tropical oils (coconut and palm), and deep-fried items.
Conclusion
Adopting the DASH diet is a proven and effective strategy for managing and preventing hypertension. It emphasizes a diet rich in fruits, vegetables, and whole grains, while reducing sodium and unhealthy fats. The evidence-backed plan not only helps lower blood pressure but also provides broader cardiovascular benefits, contributing to overall health and wellness. Individuals with high blood pressure are encouraged to consult with their healthcare provider to discuss the most appropriate sodium level for their needs. With a focus on sustainable, long-term eating habits, DASH is more than a temporary diet; it is a heart-healthy lifestyle change.
