What is the DASH Eating Plan?
The DASH (Dietary Approaches to Stop Hypertension) eating plan is a dietary strategy designed to help prevent and manage high blood pressure (hypertension). It emphasizes the consumption of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, while reducing intake of saturated fats, sugars, and sodium.
Key Components of the DASH Diet:
- Fruits and Vegetables: Aim for 4-5 servings each of fruits and vegetables daily to ensure adequate vitamins, minerals, and fiber.
- Whole Grains: Include 6-8 servings of whole grains, such as brown rice, quinoa, and whole wheat bread.
- Lean Proteins: Choose 2 or fewer servings of fish, poultry, and lean meats each day, along with plant-based proteins like beans and nuts.
- Dairy: Opt for 2-3 servings of low-fat dairy, which provides calcium and vitamin D.
- Fats: Limit total fat intake, with a focus on healthy unsaturated fats found in olive oil, avocados, and nuts.
- Sodium Reduction: The standard DASH diet recommends limiting sodium to 2,300 mg per day, with an option to reduce it to 1,500 mg for added benefits.
Benefits of the DASH Diet:
The DASH diet not only helps in lowering blood pressure but also supports overall health. It can aid in weight management, reduce the risk of heart disease, and improve cholesterol levels. This versatile eating plan is both nutritious and sustainable, focusing on a variety of flavorful foods.