What is the DASH Diet Pyramid?
The DASH (Dietary Approaches to Stop Hypertension) diet pyramid is a visual representation of the foods and portion sizes recommended for a balanced and heart-healthy diet. It is designed to help lower blood pressure and promote overall health.
Components of the DASH Diet Pyramid
- Grains: The base of the pyramid, encouraging the consumption of whole grains like brown rice, quinoa, and whole wheat bread. Aim for 6-8 servings per day.
- Fruits and Vegetables: Essential for providing nutrients and fiber. The pyramid recommends 4-5 servings of each daily.
- Lean Proteins: Incorporate 2 or fewer servings of lean meats, poultry, or fish each day, and include plant-based proteins like beans and nuts.
- Dairy: Choose low-fat or non-fat dairy options. The recommendation is 2-3 servings each day.
- Fats and Oils: Limit total fat intake, favoring healthy fats like olive oil or avocados. Consume 2-3 servings daily.
- Sweets: Keep sugary foods to a minimum, limited to 5 servings or fewer each week.
Conclusion
The DASH diet pyramid emphasizes a balanced intake of various food groups while reducing sodium levels in the diet. This approach not only aids in managing hypertension but also promotes a healthier lifestyle overall.