DASH stands for Dietary Approaches to Stop Hypertension and is an eating plan designed to lower blood pressure and treat prehypertension. It can also combat obesity and help you include a natural balance of healthy, nutritious foods in your diet. DASH is low in sodium and focuses on whole grains, fruits, vegetables and low-fat, natural foods.
Composition
In addition to being low in sodium, the DASH plan is low in cholesterol and total fat and high in minerals including magnesium, potassium and calcium. The plan includes daily servings of fruits, vegetables, low-fat dairy, whole grains and low-fat proteins such as nuts, fish and lean meat. The DASH diet does not call for regular servings of red meat, sugary foods and desserts or soda.
Groups
The DASH eating plan recommends six to eight daily servings of grains, which include bread, pasta, cereal and rice. A serving is a single slice of bread, 1/2 cup of cooked grains or 1 oz. of cereal. Whole grains, rather than refined grains, are the focus. Get four to five daily servings each of vegetables and fruit, which can be 1 cup of leafy greens or 1/2 cup of other vegetables or fruits. The diet calls for two to three daily servings of dairy, with a serving being 1 cup of milk or yogurt or 1 1/2 oz. of cheese. Emphasize low-fat and fat-free choices whenever possible. Stick to a maximum of six daily servings of meat, fish or eggs, with 1 oz. being one serving. You can have four to five servings per week of nuts, legumes and seeds and two to three servings daily of fats or oils.
Nutrient Breakdown
The DASH eating plan aims to cap sodium consumption at either 1,500 mg or 2,300 mg per day. In the diet with the 2,300 mg limit, daily intake is around 2,100 calories and fat makes up about 27 percent of that, protein 18 percent and carbohydrates 55 percent. Dietary cholesterol is capped at 150 mg daily, and followers get about 30 g of fiber, 500 mg of magnesium, 1,250 mg of calcium and 4,700 mg of potassium every day.
Results
National Heart Lung and Blood Institute reports that adults who followed the first study to measure results of the DASH eating plan all lowered their blood pressure levels within two weeks of starting the diet. Indeed, MayoClinic.com adds that you can lower your blood pressure by several points within two weeks of starting the DASH plan and by eight to 14 points if you stick with the plan indefinitely.
Considerations
Before beginning the DASH eating plan or starting any treatment for hypertension or prehypertension, speak with your doctor. If the DASH plan is suitable for you, your doctor can recommend which sodium limit you should follow and suggest sample menu plans to guide you in making everyday food choices.
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