The Dietary Approaches to Stop Hypertension Diet, more often called the DASH Diet, is a healthy dietary approach aimed at reducing high blood pressure. In addition to limiting sodium, the diet promotes a variety of nutritious foods that can provide benefits beyond improved blood pressure. According to the Mayo Clinic, the DASH diet may reduce your risk for osteoporosis, diabetes, obesity, heart disease, cancer and stroke. For best results, seek guidance from a dietary professional.
Fresh Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals, antioxidants and fiber. If you consume 2,000 calories per day, the DASH Diet recommends four to five servings of vegetables and four to five servings of fruit per day. Include fruits and vegetables containing magnesium and potassium, such as broccoli, carrots, tomatoes, sweet potatoes, kale, spinach and mustard greens for added blood-pressure-lowering benefits. One tip provided by the DASH Diet website involves "doubling up" your portions of nutritious, low-calorie foods. In other words, rather than eat one or two servings of vegetables at your dinner, eat two or four. This technique is designed to increase your nutrient intake, meet your daily portion requirements and fill you up on healthy foods. While all fruits and vegetables provide benefits, opt for fresh, colorful varieties most often, which tend to provide richest nutritional benefits. Frozen and canned fruits and vegetables (stored in natural juices) and unsweetened dried fruits provide valuable secondary options.
Whole Grains
The DASH Diet recommends six to 12 servings of grains daily, depending on your caloric needs. While refined grains are acceptable, the Mayo Clinic recommends whole grains most often for heightened nutritional benefits. Whole grains provide nutrients, such as folate, vitamin B-6 and magnesium and rich amounts of fiber, which enhances digestive function and satiation between meals. Incorporate a variety of whole grains, such as oats, whole wheat, barley, bulgar, spelt, brown rice, wild rice and air-popped popcorn into your diet routinely. When purchasing whole-grain breads, pasta, cereal and baked goods, check food packaging to ensure whole grains are listed as primary ingredients.
Low-Fat Dairy Products
Dairy products provide rich amounts of calcium, vitamin D and protein. The Mayo Clinic recommends low-fat dairy products most often, since whole milk, high-fat cheeses and heavy cream are high in saturated fat. Consume cheeses in moderation, since they tend to contain rich sodium content. The DASH Diet suggests two to four servings of dairy products daily.
Lean Meat, Poultry and Fish
Lean meat, poultry and fish provide high-quality protein, which supports lean tissue growth and repair. Protein-rich foods also support healthy blood sugar levels, satiation between meals and cognitive function. The DASH Diet permits up to six servings of lean meat, poultry and/or fish per day as part of a 2,000-calorie diet. For weight loss, your portions may be reduced to 1.5 to 2.5 servings per day. Choose fatty fish, such as salmon, tuna, halibut, mackerel or lake trout, regularly to reap heart-healthy benefits of omega-3 fatty acids.
Nuts, Seeds and Legumes
Nuts, seeds and legumes provide valuable amounts of potassium, magnesium, protein and phytochemicals --- plant-derived nutrients that may reduce your risk for cardiovascular disease and certain forms of cancer. The DASH Diet encourages four to five servings of nuts, seeds and legumes per week. Since nuts and seeds are dense in calories, keep your portion sizes modest. In general, one serving is equal to roughly one-third of a cup or two tablespoons of seeds. Examples of nutritious legume dishes include split pea or lentil soup, low-fat vegetarian chili and chilled bean salad.
Plant-Based Oils
Fats, though dense in calories, play an important role in wellness. Healthy fat sources, such as plant-based oil, promote positive cardiovascular health and cholesterol levels, nutrient absorption and brain function. The DASH Diet allows two to three servings of fats per day or roughly 30 percent of your total daily calories. Choose plant-based oils, such as canola, olive, safflower, sunflower or soybean oil over butter, margarine or shortening most often.
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