The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary plan that has been proved to reduce blood pressure in hypertension and normotension people. Another benefit of the DASH diet is reducing the risk of heart disease and stroke.1,2
The DASH diet isn't a crash diet, but rather a set of healthy eating guidelines that limit foods high in sodium, saturated fat, and additional sugar. This diet pattern emphasizes consumption of fruits and vegetables, whole grains, including protein free or low in fat. Fruits and vegetables are high in vitamins, minerals, fiber, and antioxidants, which could help prevent damage to cells and tissues. Whole grains have a high fiber content, which helps control blood sugar and decrease cholesterol level. Lean protein foods, such as chicken, fish, and beans, are low in saturated fat and could help maintain muscle mass.1
The DASH diet also restricts your consumption of saturated and trans fats, which could elevate your cholesterol levels and increase your risk of heart disease. The DASH diet limits red and processed meats because it contains high saturated fat and could increase the risk of heart disease. Sugary foods and drinks are also restricted in the DASH diet because it contains lots of calorie and lead to weight gain, which increases the risk of heart disease.2
The DASH diet recommends keeping the sodium intake less than 2,300 milligrams per day, the equivalent of 1 small teaspoon of table salt. Salt contains sodium, which is routinely added to processed foods. The DASH diet recommends choosing foods that are minimally processed and fresh. Excess salt consumption could increase fluid retention and raise blood pressure, further increasing the risk of heart disease.3
The following are some items that are recommended on the DASH diet:4
> Fruits such as apples, bananas, oranges, berries, and melons.
> Vegetables such as spinach, broccoli, carrots, tomatoes, peppers.
> Whole grains, such as brown rice, quinoa, whole meal bread, oatmeal.
> Lean proteins include chicken, fish, beans, lentils, tofu.
> Low-fat dairy products, such as milk, yogurt, and cheese.
As a summary, the DASH diet is a healthy and balanced diet that promotes whole and nutrient-dense foods while limiting sodium, saturated and trans fats, red meat, and sugary foods and drinks. The DASH diet can help you lower your blood pressure, lessen your risk of heart disease and stroke, and enhance your general health and well-being. Before making any dietary changes, consult with your doctor or a trained nutritionist.
Reference:
- Mayo Clinic staff. DASH Diet: Eat healthy to lower your blood pressure. Last reviewed 25 June, 2021. Available on:
- Challa HJ, et al. DASH diet to stop hypertension. StatPearls Last reviewed January, 20 23. Available on:
https://www.ncbi.nlm.nih.gov/books/NBK482514/
- Irvan Rahmat Amanu. Dash Diet. Kemenkes. Last reviewed July 22, 2022. Available on:
- NHLBI staff. DASH Meal Plan. National Institutes of Health. Last reviewed 29 December, 2021. Available on: