Dietary Approaches to Stop Hypertension, also known as DASH, is a diet designed to reduce hypertension. The DASH eating plan focuses on a well-balanced diet that is low in sodium. According to the National Heart Lung and Blood Institute (NHLBI), studies have found that the DASH diet menu with 2,300 mg of sodium can reduce blood pressure and the diet with 1,500 mg of sodium can result in a further reduction in blood pressure.
Basics
The DASH diet is based on heart-healthy guidelines. Foods are low in saturated fat, trans fat and cholesterol. According to the NHLBI, it focuses on increasing foods rich in nutrients that lower blood pressure, particularly potassium, calcium, magnesium, protein and fiber. The DASH diet allows for specific amounts of servings from each food group, depending on caloric requirements. The diet is based on 2,000 calories per day, but alternative plans call for 1,600, 2,600 or 3,100 calories per day, depending on your needs.
Weight Loss
The NHLBI contends that the DASH diet plan, along with other lifestyle changes, can help to reduce blood pressure. Some people may be able to control hypertension by altering food choices, limiting alcohol intake, losing weight and increasing physical activity. According to MayoClinic.com, the DASH diet is not designed to promote weight loss, but it may be included in an overall weight loss strategy. Successful weight loss requires a reduction in calories. Following the DASH diet at a lower caloric intake level may aid with weight loss.
Guidelines
The DASH eating plan includes all the major food groups. Based on a 2,000-calorie diet, a person may eat between six and eight servings of grains daily. At least half should be whole grains, such as one slice of whole wheat bread or 1/2 cup of cooked brown rice. Four to five servings each of fruits and vegetables are recommended daily. One serving is 1 cup of raw leafy vegetables, one medium fruit or 1/2 cup of 100 percent juice. Low or nonfat dairy is limited to two to three servings per day. One cup of milk or 1 1/2 oz. of cheese is equal to one serving. Nuts, seeds and legumes are allowed four to five times per week. Serving sizes include 2 tbsp. of peanut butter or 1 1/2 oz. of nuts. Meat, poultry and fish should be lean; six 1-oz. servings daily are recommended. Between two and three servings of fats and oils are recommended daily. One tsp. of margarine or oil equals one serving. Five servings of sweets are allowed per week. Examples include 1/2 cup of sorbet or 1 tbsp. of sugar.
Reducing Calories
The DASH diet is full of low-calorie, high-fiber foods like fruits, vegetables and whole grains. You can decrease caloric intake by replacing high-calorie options with low-calorie choices. Choose a smaller portion of protein like beef or poultry, and increase the amount of vegetables accompanying the main dish. Opt for low- or no-fat dairy instead of full-fat choices to lower calories. Choose fresh or freeze-dried fruit instead of cookies or salty snacks to boost fiber intake, increase satiety and lower calorie intake. Beverages such as water, seltzer or unsweetened iced tea are calorie-free options.
Physical Activity
In addition to following a low-calorie version of the DASH diet, leading an active lifestyle may help promote weight loss. The NHLBI states that 30 minutes of activity most days of the week may help prevent the need for blood pressure medication or allow high blood pressure medication to work better and patients to feel better. Examples of physical activity include walking, jogging, biking and swimming.
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