DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.
Researchers believe that it is the combination of nutrients from this eating pattern that helps to lower blood pressure . Specifically, magnesium , potassium , and calcium , as well as protein and fiber may act together to achieve this goal.
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure .
A registered dietitian can help design a DASH meal plan that will work for you. Check out the one-day sample menu at the end of this page for an idea of what is in a DASH meal plan!
Depending on your calorie needs, these are the number of servings of each food group you should strive for each day:
Food Group | Servings Per Day | ||
---|---|---|---|
1,600 calories | 2,000 calories | 3,100 calories | |
Grains and grain products | 6 | 7-8 | 12-13 |
Vegetables | 3-4 | 4-5 | 6 |
Fruits | 4 | 4-5 | 6 |
Low-fat or fat-free dairy | 2-3 | 2-3 | 3-4 |
Meats, poultry, and fish | 1-2 | 2 or less | 2-3 |
Nuts, seeds, and dry beans | 3 per week | 4-5 per week | 1 |
Fats and oils | 2 | 2-3 | 4 |
Sweets | 0 | 5 per week | 2 |
Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you will also get a good dose of fiber and several vitamins and minerals. (Be aware though that many bread products are quite high in sodium. It may be better to make your own salt-free bread or buy baked goods with minimum added salt or baking powder.)
One serving equals:
Good choices include:
Vegetables are low in calories and have almost no fat. They are also excellent sources of fiber, phytochemicals, vitamins, and minerals, such as potassium and magnesium.
One serving equals:
Good choices include:
Not only are they low in fat and calories, but fruits are good sources of potassium, magnesium, and fiber.
One serving equals:
Good choices include:
Dairy foods are excellent sources of calcium and protein.
One serving equals:
Good choices include:
Meats, poultry, and fish are packed with protein and magnesium. Be sure to buy lean cuts of meat and poultry.
One serving equals three ounces of cooked meats, poultry, or fish. Three ounces is about the size of a deck of cards or the palm of a woman's hand.
Tips for eating the healthiest meats:
These foods are great sources of magnesium, potassium, protein, and fiber.
One serving equals:
Good choices include (in most cases you will want to choose unsalted varieties):
Fats and oils should be used sparingly. When choosing fats, select those lowest in saturated fat, such as oils.
One serving equals:
Better choices include:
Sweets rarely provide any nutrients. Select those that are low in fat and limit your overall intake of them.
One serving equals:
Better choices include:
It may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake:
This sample menu for one day provides 1,944 calories and 31 grams of total fat (14% of total calories from fat).
makes 4 servings, serving size is 3 ounces
makes 5 servings; serving size is 1 cup
RESOURCES:
The DASH Diet
National Heart, Lung, and Blood Institute
http://www.nhlbi.nih.gov/
American Dietetic Association
http://www.eatright.org/
CANADIAN RESOURCES:
Canada's Food Guide
http://www.hc-sc.gc.ca/
Dietitians of Canada
http://www.dietitians.ca/
References:
National Heart, Lung, and Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov .
7/6/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php : Levitan EB, Wolk A, Mittleman MA. Consistency with the DASH diet and incidence of heart failure. Arch Intern Med. 2009;169:851-857.
Last reviewed May 2010 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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