(DASH) Dietary Approaches to Stop Hypertension
DASH (Dietary Approaches to Stop Hypertension) is a dietary pattern that was originally developed to help lower high blood pressure (hypertension) in individuals. The DASH diet emphasizes the consumption of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts, while reducing the intake of sodium, red meat, sugary drinks, and unhealthy fats.
Studies have shown that following a DASH diet can help lower high blood pressure and reduce the risk of heart disease, stroke, and certain types of cancer. The DASH diet is also considered a healthy eating pattern for overall health and wellness, as it is rich in nutrients that support a healthy weight, provide energy, and improve mental health.
If you are interested in trying the DASH diet, you can start by incorporating more fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts into your meals, and reducing your intake of sodium, red meat, sugary drinks, and unhealthy fats. It may also be helpful to talk to a healthcare provider or a registered dietitian to determine the best dietary approach for your specific needs and health goals.
Here are some useful links for more information about the DASH diet:
National Heart, Lung, and Blood Institute (NHLBI): https://www.nhlbi.nih.gov/health-topics/dash-diet
DASH Diet FAQs: https://www.dashdiet.org/faq/
American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/diet-and-lifestyle-recommendations/dash-diet
Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/dash-diet/
These links provide information on the principles of the DASH diet, its health benefits, meal plans, recipes, and tips for following the diet. Additionally, you may find resources to help you understand the recommended food groups and portion sizes, as well as the importance of reducing sodium intake for blood pressure control.
Here's a sample meal plan for a typical day on the DASH diet:
Breakfast:
- Whole grain cereal with low-fat milk
- Fresh fruit (banana, strawberries, or blueberries)
- Toast with peanut butter
Lunch:
- Grilled chicken sandwich on whole grain bread
- Side of raw veggies (carrots, cucumber, or cherry tomatoes)
- Low-fat yogurt
Dinner:
- Grilled salmon with lemon and herbs
- Roasted sweet potato
- Steamed broccoli or green beans
- Side salad with balsamic vinaigrette dressing
Snacks:
- Fresh fruit (apple, pear, or grapes)
- Roasted almonds or walnuts
- Low-fat cheese with whole grain crackers
- Low-fat yogurt with berries
This meal plan is just a sample, and can be modified based on your personal preferences, dietary restrictions, and calorie needs. It's also important to note that the DASH diet emphasizes reducing sodium intake, so choose low-sodium options for foods and seasonings whenever possible.