The DASH diet offers a science-backed approach to help treat or prevent high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. This is not a quick-fix diet approach, but rather a dietary lifestyle change aimed at improving overall health. Following this dietary approach can help to prevent or treat high blood pressure and often can help lower cholesterol, improve insulin resistance, and can promote weight loss as well.
Building Blocks for the DASH Diet:
-
Limit Sodium: High sodium intake is known to contribute to high blood pressure. The recommendation is no more than 2300 mg of sodium per day, but it is ideal to limit it to 1500 mg per day for most adults, especially those with high blood pressure.
-
Limit Saturated Fats: Saturated fats can increase cholesterol levels, which can lead to heart disease. The DASH diet promotes lean proteins and healthy fats such as nuts, seeds, and fatty fish.
-
Limit Alcohol: Excessive alcohol consumption can raise blood pressure. The DASH diet advises to consume alcohol in moderation or even abstain from alcohol.
-
Consume a Diet Rich in Essential Nutrients: Potassium, magnesium, calcium, fiber, and protein play a vital role in maintaining your blood pressure. The DASH diet recommends specific serving sizes of certain food groups to help meet these needs.
Serving Sizes for Food Groups: Understanding portion sizes will help to meet the nutrition goals of the DASH diet.
-
Grains: 6-8 servings per day, ideally in the form of whole grains such as brown rice or whole wheat. One serving is 1 slice of bread, or ½ cup of cooked oatmeal, rice, or pasta.
-
Vegetables: 4-5 servings per day, with an emphasis on a variety of colorful vegetable options. One serving is equal to 1 cup of leafy greens, or ½ cup of cooked vegetables.
-
Fruits: 4 to 5 servings per day, that includes a variety of fresh, canned, or frozen fruits. One serving equals one medium size fruit, or ½ cup of fresh, frozen, or canned fruits.
-
Dairy: 2 to 3 servings of low-fat or fat-free dairy per day, such as milk, yogurt, or cheese. One serving is equal to 1 cup of milk or yogurt, or 1.5 oz of cheese.
-
Protein, Lean Meats, Poultry, Fish, or Plant-Based Alternatives: 2 servings per day. One serving is equal to 3 oz of cooked lean meat or 1 egg.
-
Nuts, Seeds, and Dry Beans: 4-5 servings per week, one serving is equal to 1.5 oz of nuts, 1 oz of seeds, or ½ cup of cooked dry beans.
-
Fats and Oils: 2-3 servings per day, one serving is 1 tsp of vegetable oil, 2 tbsp light salad dressing, or 1 tsp of low-fat mayonnaise.
-
Sweets and Added Sugars: 5 or fewer servings per week, 1 tbsp of sugar, 1 tbsp of jam or jelly, or 8 oz of lemonade.
The Dash Diet can not only help lower your blood pressure but can also contribute to your overall well-being. Be sure to check with your physician prior to making any dietary changes to ensure they are safe for your individual needs.