The Dietary Approaches to Stop Hypertension diet, is an eating plan aimed at improving blood pressure and heart health. The diet encourages whole foods that provide rich amounts of nutrients, such as calcium, magnesium and potassium. In addition to improved cardiovascular health, you may also reap improved nutrient intake and reduced body fat. The DASH diet should not replace doctor-recommended treatment or medications. For best results, seek specified guidance from your doctor or dietitian.
Function
The DASH diet is used to prevent or reduce high blood pressure. Since high blood pressure is a major risk factor for heart attack, stroke and heart disease, the diet also helps lower your risk for cardiovascular conditions. The DASH diet may also help prevent osteoporosis, cancer and diabetes and lead to improved weight management, according to MayoClinic.com. The DASH diet is not meant to be a temporary or quick-fix diet but a long-term dietary lifestyle.
Basic Guidelines
The DASH diet encourages reduced sodium, or salt, intake. The Standard DASH diet allows up to 2,300 mg of sodium per day. If you have high blood pressure or heart disease, a lower-sodium version of the diet allows a maximum of 1,500 mg per day. You can enjoy a variety of healthy foods, while following the DASH diet, including fruits, vegetables, whole grains, fish, poultry, low-fat dairy products and healthy fats. Red meat, processed foods and sugar sweets are permitted in modest amounts. The DASH diet also limits alcohol and caffeine, which can dampen your heart health.
Suggested Portions
Your caloric intake and daily suggested food portions vary, depending upon your age, gender, activity level, weight and overall health. According to the DASH diet website, a 2,000-calorie-per-day diet involves four to five servings of fruit, four to six servings of vegetables, seven to eight grain servings, two to three servings of fat-free or low-fat dairy products and two or fewer meat, fish or poultry servings per day. You're also to consume four to five servings of nuts, seeds and legumes per week and occasional portions of sweets. If you are petite or fairly inactive, you'll require slightly fewer portions each day. If you're tall and broad-framed, highly active or male, you may require more portions.
Optimum Foods
Choosing highly nutritious foods from each recommended food group regularly can help enhance your nutrient intake and overall wellness. The DASH diet encourages at least three whole grains, or choosing whole grains over processed grains at least half of the time. Nutritious grain options include 100 percent whole grain or sprouted bread, steel-cut or old-fashioned oatmeal, long-grain brown or wild rice, air-popped popcorn, quinoa and pearled barley. The Mayo Clinic recommends whole fruits, with the peels, over canned fruit and fruit juices, which contain fewer nutrients and fiber. Choosing cold-water fish, such as salmon, tuna, halibut, flounder and mackerel over poultry and meat regularly can improve your heart health by providing healthy omega-3 fatty acids. When purchasing dairy products, check labels to ensure it is low in fat, since high-fat dairy products contain saturated fat. Keep in mind that homemade and fresh foods tend to provide greater nutrient content and less sodium than prepared foods.
Additional Tips
Numerous lifestyle changes can enhance your success while following the DASH diet plan. The American Heart Association recommends regular physical activity, such as walking, jogging or biking and remaining aware of your blood pressure levels by seeking regular testing from your doctor. If you're overweight, weight loss can reduce your blood pressure and heart disease risk significantly. To reach your weight-loss goals, use the lower-calorie DASH diet portion guide until you reach your goal weight. Your doctor or dietitian can help you determine what caloric level best suits you. Stay hydrated by drinking plenty of water each day and incorporate stress-relieving activities into your lifestyle for further enhanced results.
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