DASH stands for dietary approaches to stopping hypertension, an eating plan with the primary focus of lowering blood pressure. The diet grew from research funded by the National Heart, Lung and Blood Institute and was conducted at four hospitals in the United States. Those studies found that following a healthful diet, increasing physical activity and maintaining a healthful weight all helped reduce high blood pressure. The DASH diet recommendations include serving suggestions for a 1,600 calorie diet for those who are trying to lose weight. Before starting on the DASH diet, talk to your doctor to evaluate the number of calories you should be eating to stay healthy.
Significance
Diet and weight loss are important parts of preventing and reducing high blood pressure, according to a scientific statement released by the American Heart Association. The paper, titled "Dietary Approaches to Prevent and Treat Hypertension," was published in the 2006 issue of Hypertension. It noted that high blood pressure is associated with stroke, heart disease, heart failure and kidney failure, and that weight and diet significantly affect blood pressure. The AHA paper notes that in three major studies, the DASH diet significantly lowered blood pressure in all subgroups.
Basics
While the DASH diet uses the time-honored approach of limiting sodium, it also lays out a healthful diet based on whole grains, fruits, vegetables and low-fat dairy products. In addition to salt, DASH limits fats, saturated fats and cholesterol, while providing plenty of fiber and dietary minerals necessary for bone, blood, muscle and heart health. The diet recommends the number of servings you should eat daily in each of eight food groups based on the number of calories you want to consume.
1600 Calorie Guidelines
Your menus for a 1,600 calorie DASH diet should include six servings of grain, four servings of fruit, three to four servings of vegetables, two to three servings of low-fat dairy products and three to six servings of lean meat, poultry or fish daily. In addition, your diet should include three servings of nuts, seeds or dried beans a week, and two servings of fats or oils, such as butter or salad dressing, daily.
Tips
Until you familiarize yourself with portion sizes, measure your food to ensure you don't overeat. A serving of lean meat, for example, is 1 oz. That takes some adjustment if you are used to thinking of a 1/4 lb. burger as a serving of meat. Replace your usual condiments with low-fat or fat-free versions to save additional calories. Expand your flavor profiles to make your meals more enjoyable. A spritz of lemon juice, fresh mint and cracked pepper enhances the flavor of green vegetables, such as broccoli, spinach and green beans, without adding any calories at all.
Time Frame
Following a low-calorie DASH diet can help reduce both pounds and blood pressure at the same time. If your aim is to lose weight, remember that the healthiest way to lose weight is slow and steady. Aim for about 2 lb. of weight loss per week. According to the American Heart Association, those who followed the DASH diet in three major studies managed significant reduction in their blood pressure in as little as two weeks.
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