DASH is an acronym for Dietary Approach to Stop Hypertension. Originally designed
for people with hypertension (high blood pressure), the menus emphasize fruits,
vegetables, whole grains, nuts and low-fat protein sources from poultry, fish, beans
and dairy foods. Blood pressure levels are substantially lowered with this nutrient-rich
diet. According to the National Heart, Lung and Blood Institute, added benefits include weight loss, lower blood cholesterol levels, reduced insulin resistance and protection against cancer, diabetes, osteoporosis, heart disease and strokes.
Research Background
Two key research studies confirmed the health benefits of this whole diet approach. In the Aug. 28, 1997 issue of The "New England Journal of Medicine," Dr. Lawrence J. Appel, lead researcher for the DASH Collaborative Research Group, stated participants following DASH dropped 8 to 14mm/Hg in systolic blood pressure within two weeks of the trial. The same group of researchers then examined blood pressure changes when DASH was coupled with various dietary sodium restrictions. The results were reported in the Jan. 4, 2001 "New England Journal of Medicine." According to Dr. Frank Sacks, lead researcher at the time, participants following DASH along with a 1,500mg sodium restriction saw greater blood pressure lowering effects than those following DASH alone.
Components
DASH is real food. Real food is not overly processed or full of added ingredients which are difficult to understand. Real food is nutrient-rich--the plan focuses on excellent sources of protein, fiber, and minerals, such as potassium, magnesium and calcium. Selections are also low in total fat, saturated fat, cholesterol, and sodium or salt. Specifically, the nutrient breakdown is 50 to 55 percent carbohydrate, 16 to 18 percent protein, 15 to 27 percent total fat and 4 to 6 percent saturated fat. Sodium content may vary from 2,300mg to 1,500mg and fiber 30g per day.
DASH Plan
The DASH plan is simple to follow. Daily food selections are made from seven food groups based on USDA's MyPyramid and the 2005 Dietary Guidelines for Americans. The number of servings from each food group varies with age and activity level. Detailed guides to the DASH diet can be accessed online (see Resources). A sample 2,000-calorie DASH meal plan contains six to eight servings of grains, four to five vegetable servings, four to five fruit servings, two to three low-fat dairy servings, 6 oz. or less of lean meat, poultry or fish and 2 to 3 tbsp. soft margarine, low fat salad dressing or low-fat mayonnaise. Nuts and seeds are recommended five times per week. The plan suggested sweets, such as sugar, jelly, jam, hard candy, sorbets, ices and jelly beans be eaten occasionally.
Portion Control
Portion control is vital. In the grain group, recommended serving sizes are: one slice of bread, 1/2 cup of cooked rice or pasta and 1 oz. of dry cereal. At least three of the servings should come from whole grain food sources. Serving sizes for fruit and vegetable are: 1 half cup cooked, 1 cup raw or 1/2 cup juice. A dried fruit portion is 1 tbsp. and raw fruit can be the size of a tennis ball. A dairy serving is 1 cup milk or yogurt. Low-fat cheeses are included in 1 1/2 oz. portions. Use a pair of dice as a guide for 1 oz. of cheese. Portion sizes for meats are 3 oz. or less at each meal. A 3 oz. portion of meat is the size of a deck of cards. Keep focused on unsaturated fats and avoid trans fats. A fat serving is 1 tsp. margarine or oil, 1 tbsp. mayonnaise and 2 tbsp. of salad dressing.
Less Salt
The DASH diet is naturally low in sodium with its emphasis on fruits, vegetables and low-fat dairy foods. When you follow the guidelines, the diet contains less than the recommended upper limit of sodium per day (2,400mg). If you have high blood pressure, reduce the amount of sodium in your diet further. A tablespoon of table salt contains 2,000mg sodium. By removing the salt shaker from the table, using herbs and spices in recipes and purchasing low-sodium or no-salt-added foods, you can easily achieve a 1,500mg level (see Resources).
DASH Lifestyle
A key to improving and sustaining good health is lifestyle change. Regular exercise, smoking cessation and eating fewer calories reduces high blood pressure and other chronic disease risks. The American Heart Association, the American Medical Association, the American Dietetic Association and many other U.S. health organizations encourage people with high blood pressure, as well as the general public, to incorporate the DASH diet into an overall wellness plan.
References
- NHLBI: Guide to Lowering Your Blood Pressure with DASH
- "New England Journal of Medicine"; A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure; L.J. Appel, T.J. Moore, E. Obarzanek, et al.; Aug. 28, 1997
- "New England Journal of Medicine"; Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) diet; F. Sacks, et al.; Jan.4, 2001
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