Dash Diet By The American Heart Association

DASH stands for Dietary Approaches to Stop Hypertension, and is less a diet and more of a lifestyle choice that limits foods that contribute to high blood pressure and the health conditions associated with it. According to MayoClinic.com, following the DASH diet could result in an eight to fourteen point drop in blood pressure readings over time. Normal blood pressure readings should be less than 120/80mm Hg. If your numbers are too high, talk to your doctor about the DASH way of eating.

Guidelines

The basis behind the DASH diet is to lower blood pressure by eating foods that are healthy. This means choosing plenty of fruits, vegetables, low-fat dairy and whole grains. This increases the amount of nutrients you are getting, including potassium, magnesium, calcium and fiber, which play a role in lowering blood pressure. At the same time, the diet limits foods that are high in total fat, saturated fat and cholesterol, which can increase your blood pressure. The American Heart Association recommends keeping sodium intake under 1,500 mg per day for those on the DASH diet.

Benefits

Following the DASH diet offers a myriad of health benefits, the primary one being to lower and control blood pressure. By following the plan, you are also able to lose weight, reduce cholesterol and lower your risk of heart disease. This is because the foods emphasized by the diet are low in fat, calories, sodium and cholesterol, but high in nutrients that are beneficial to overall health. High blood pressure also affects memory, attention and learning new information, but the American Heart Association reports that people who followed the DASH plan and exercised regularly experienced increased cognition.

What To Eat

To be successful on the DASH diet, follow the recommendations regarding how much of each food to eat so that you are getting the most benefit from the plan. You need 6 to 8 servings of grains each day, most of which should be whole grains. This includes bread, cereal, brown rice, pasta and crackers. Eat 4 to 5 servings of fruits each day and choose from a 1/2 cup 100 percent fruit juice, a 1/2 cup fresh, frozen or canned fruit or a 1/4 cup dried fruit. You need 3 to 5 servings of vegetables each day, which includes a 1/2 cup low-sodium vegetable juice, 1 cup of raw leafy greens or 1/2 cup fresh, frozen or canned vegetables. The low-fat dairy requirements are to consume 2 to 3 servings per day, including 1 cup of milk or yogurt or 1 1/2 ounces of cheese. Get 3 to 6 servings of lean beef, chicken, fish and eggs each day. Limit fats and oils to 2 servings per day and eat 4 to 5 servings of nuts and seeds per week and limit sweets to 5 or fewer servings per week.

Exercise

Exercise is part of any healthy diet and the DASH diet advises getting at least 30 minutes of physical activity each day. The American Heart Association reports that those who followed the DASH diet in conjunction with adequate exercise lost about 19 pounds when the study was concluded. They also experienced an increase in cardiovascular fitness and a decline in blood pressure.