A healthy eating strategy called the DASH diet was created to help prevent or manage high blood pressure, often known as hypertension. Low density lipoprotein (LDL) cholesterol, which is associated with heart disease, may also be reduced as a result.
Two key risk factors for heart disease and stroke are high blood pressure and high LDL cholesterol levels.
The minerals potassium, calcium, and magnesium are plentiful in the foods that make up the DASH diet. The DASH diet emphasizes whole grains, fruits, and vegetables. Dairy items with no or little fat, fish, poultry, beans, and nuts are all included.
The diet restricts foods that are rich in sodium (commonly known as salt). Additionally, it restricts additional sugar and saturated fat, which are often found in fatty meats and full-fat dairy products.
Salt and the DASH diet
The recommended daily salt intake for those following the DASH diet is 2,300 mg. The Dietary Guidelines for Americans support that amount. About 1 teaspoon of table salt has that much sodium.
DASH with less sodium has a daily sodium limit of 1,500 mg. You may choose the diet that best suits your health requirements. Speak with your healthcare practitioner if you’re unsure about the ideal salt intake for you.
What to eat on the DASH diet
The DASH diet is a well-balanced dietary strategy that offers options. The diet promotes lifelong heart-healthy eating habits. No particular meals or beverages are required. The majority of restaurants and supermarket shops carry diet-friendly foods.
When adhering to DASH, it’s crucial to choose meals that are:
- Rich in protein, fiber, calcium, and magnesium
- Saturated fat-free
- Little salt
DASH diet: Recommended serving sizes
The DASH diet specifies dietary targets for the day and the week. The quantity is determined by daily calorie requirements.
For a DASH diet of 2,000 calories per day, have a look at the suggested servings from each food category as follows:
- 6 to 8 servings of grains every day. Half a cup of cook cereal, rice, or pasta, one slice of bread, or one ounce of dry cereal may all be consider one serving.
- 4 to 5 servings of vegetables every day. 1 cup of raw leafy green vegetables, 1/2 cup of chopped raw or cooked vegetables, or 1/2 cup of vegetable juice constitute one serving.
- 4 to 5 servings of fruit every day. One medium fruit, half a cup of fresh, frozen, or canned fruit, or half a cup of fruit juice constitute one serving.
- 2 to 3 servings of dairy products per day that are fat-free or low-fat. 1 cup milk, 1 cup yogurt, or 1 1/2 ounces of cheese constitutes one serving.
- Six 1-ounce portions or less of lean meat, poultry, and fish should be consume each day. 1 ounce of cooked meat, poultry, fish, or 1 egg constitutes one serving.
- 4 to 5 servings a week of nuts, seeds, or dry beans and peas. 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked dry beans or peas—also known as legumes—make up one serving.
- 2 to 3 servings of fats and oils each day. 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing constitutes one serving.
- 5 servings or less of added sugars and sweets each week. Half a cup of sorbet, a cup of lemonade, one spoonful of sugar, jelly, or jam make up one serving.
DASH diet: Caffeine and alcohol
Alcohol use in excess may raise blood pressure. According to the Dietary Guidelines for Americans, women should restrict their alcohol consumption to one drink per day and men to no more than two.
The DASH diet makes no mention of caffeine. It’s unclear how caffeine influences blood pressure. However, caffeine may momentarily raise blood pressure.
Consider reducing your intake of coffee if you have high blood pressure or believe it impacts it. You might discuss caffeine with your healthcare physician.
Shoot for salt
The DASH diet’s staple foods have a low salt content. Thus, adhering to the DASH diet is likely to reduce salt consumption.
To further cut down on salt:
- Choose low-salt or no-salt-added choices by reading food labels.
- Instead of salt, use salt-free spices or flavorings.
- When cooking rice, pasta, or hot porridge, avoid adding salt.
- Simple fresh or frozen veggies are best.
- Pick lean beef cuts, fresh seafood, and skinless poultry.
- Eat less food from restaurants. Ask for foods to be prepare with less salt and request that salt not be add to your order while dining out.
Food may taste different if you reduce your intake of processed, salty meals. Your taste buds may need some time to adapt. Once they do, however, you may prefer the DASH eating style. And as a result, you’ll be healthier.