If you've ever had a diagnosis of hypertension or high blood pressure, chances are you're familiar with the role that diet plays in regulating this crucial aspect of health. But if you, like many people, are confused about the particulars, it's important to know that you have a road map to healthy eating in the DASH diet.
The name DASH is an acronym for Dietary Approaches To Stop Hypertension, and the diet itself was developed in the US by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health, which is an agency of the United States Department of Health and Human Services). Though the eating plan was developed specifically to help reduce blood pressure, it has been found to be helpful to people with diabetes as well and is widely considered an outstanding, well-balanced approach to eating that can be of significant benefit to everyone. In fact, the DASH diet is now recommended by the US Department of Agriculture as a model eating plan for all Americans.
The DASH eating plan works in two ways; it reduces the amount of sodium in the diet, and increases the consumption of foods containing nutrients like potassium, calcium, and magnesium, which are known to reduce blood pressure. There are two versions of the DASH diet, one calculated for a daily sodium intake of 2,300 mg (the maximum sodium intake recommended by the NIH) and one designed to limit sodium intake to just 1,500 mg daily.
The lower-sodium version of the diet is recommended for people who are over 50 years of age, people who have been diagnosed with high blood pressure, and people who are at risk for high blood pressure.
Both versions of the diet are largely built around fruits, vegetables, and whole grains, all of which are low in sodium and fat but high in fiber and essential nutrients. The DASH diet also includes limited amounts of low-fat dairy products, lean meats, poultry, and fish, nuts and legumes, and healthy fats and oils.
A basic breakdown of the DASH diet is as follows:
- Grains: 6 to 8 servings per day, with an emphasis on whole grains such as brown rice or whole grain breads
- Vegetables: 4 to 5 servings per day, raw or cooked
- Fruits: 4 to 5 servings per day, raw or cooked
- Low Fat or Fat Free Dairy Products: 2 to 3 servings per day. Cheese can be part of the DASH diet but must be used judiciously because most cheeses are high in sodium.
- Lean Meats, Fish & Poultry: 6 or fewer 1 oz. servings per day
- Nuts, Seeds, & Legumes: 4 to 5 servings weekly
- Fats & Oils: 2 to 3 servings daily, chosen from unsaturated fats
The name DASH is an acronym for Dietary Approaches To Stop Hypertension, and the diet itself was developed in the US by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health, which is an agency of the United States Department of Health and Human Services). Though the eating plan was developed specifically to help reduce blood pressure, it has been found to be helpful to people with diabetes as well and is widely considered an outstanding, well-balanced approach to eating that can be of significant benefit to everyone. In fact, the DASH diet is now recommended by the US Department of Agriculture as a model eating plan for all Americans.
The DASH eating plan works in two ways; it reduces the amount of sodium in the diet, and increases the consumption of foods containing nutrients like potassium, calcium, and magnesium, which are known to reduce blood pressure. There are two versions of the DASH diet, one calculated for a daily sodium intake of 2,300 mg (the maximum sodium intake recommended by the NIH) and one designed to limit sodium intake to just 1,500 mg daily.
The lower-sodium version of the diet is recommended for people who are over 50 years of age, people who have been diagnosed with high blood pressure, and people who are at risk for high blood pressure.
Both versions of the diet are largely built around fruits, vegetables, and whole grains, all of which are low in sodium and fat but high in fiber and essential nutrients. The DASH diet also includes limited amounts of low-fat dairy products, lean meats, poultry, and fish, nuts and legumes, and healthy fats and oils.
A basic breakdown of the DASH diet is as follows:
- Grains: 6 to 8 servings per day, with an emphasis on whole grains such as brown rice or whole grain breads
- Vegetables: 4 to 5 servings per day, raw or cooked
- Fruits: 4 to 5 servings per day, raw or cooked
- Low Fat or Fat Free Dairy Products: 2 to 3 servings per day. Cheese can be part of the DASH diet but must be used judiciously because most cheeses are high in sodium.
- Lean Meats, Fish & Poultry: 6 or fewer 1 oz. servings per day
- Nuts, Seeds, & Legumes: 4 to 5 servings weekly
- Fats & Oils: 2 to 3 servings daily, chosen from unsaturated fats