DIETARY APPROACHES TO STOP HYPERTENSION (DASH)
DASH stands for Dietary Approaches to Stop Hypertension. The clinical
study, called “DASH”, found that elevated blood pressures can be reduced
with an eating plan low in saturated fat, total fat, and cholesterol, and rich in
fruits, vegetables, and low-fat dairy foods. The plan is rich in magnesium,
potassium, and calcium, as well as protein and fiber. The DASH eating plan
reduced blood pressure by an average of about 6 mm Hg for systolic and 3
mm Hg for diastolic.
The DASH plan has more daily servings of fruits, vegetables, and grains than
you may be used to eating. This makes it high in fiber, which can cause
bloating and diarrhoea. To get used to the new eating plan, gradually increase
your servings of fruits, vegetables, and grains. The DASH eating plan is rich in
various nutrients believed to benefit blood pressure and in other factors
involved in good health. The amounts of the nutrients vary by how much you
eat.
Here are some of the basic requirements of the diet plan:
• Fruit: 4 to 5 daily servings
• Vegetables: 4 to 5 daily servings
• Dairy: 2 to 3 low-fat daily servings
• Grains: 7 to 8 daily servings
• Meat/fish: 2 daily servings
• Fats/oils: 2 to 3 daily servings
• Beans/nuts/seeds: 4 to 5 weekly servings
• Sweets: 5 weekly servings (at most)
The goal is to limit daily sodium to 2,300 milligrams and not allow saturated fat
to make up more than 6% of total fat to make up more than 27% of your total
daily caloric intake. Carbohydrate intake should be limited to 55% of your total
calories for the day.
Recent studies show that blood pressure can be lowered by following the
Dietary Approaches to Stop Hypertension (DASH) eating plan—and by eating
less salt.
DASH Diet
