DASH Diet
The DASH diet is the Dietary Approaches to Stop Hypertension diet. It is designed to help lower blood pressure by focusing on a plant-based diet. The diet includes fruits, vegetables, and lean proteins like chicken, fish, and beans. It also means eating less red meat, like ground beef, sweets, and salt.
What is hypertension?
Hypertension is high blood pressure. When you have high blood pressure, the force of your blood pushing against the walls of the blood vessels is too high.
Why try the DASH diet?
The DASH diet has many health benefits, including:
- Lowers high blood pressure
- Reduces risk of heart disease
- Helps prevent or control Type 2 diabetes
- Improves cholesterol
- Supports weight loss
What can you eat on the DASH diet?
Vegetables
- Spinach
- Squash
- Peppers
- Broccoli
- Carrots
- Cucumber
- Tomatoes
- Celery
Fruits
- Bananas
- Peaches
- Melons
- Grapes
- Oranges
Grains
- Whole wheat bread and pasta
- Brown rice
- Oatmeal
Dried beans and nuts
- Almonds
- Cashews
- Walnuts
- Chickpeas
- Kidney beans
- Lima beans
- Green peas
Fish
- Salmon
- Sardines
- Cod
- Herring
- Tuna
Fat-free or low-fat dairy
Tips for enjoying the DASH diet:
- Add flavor without salt: Add herbs and spices to your meals instead of salt. Lemon juice, garlic, and fresh herbs like basil and cilantro can make your food delicious.
- Plan your meals: Plan what you will eat during the week. This can help you shop for the right foods and avoid buying snacks and sweets.
- Choose whole grains: Instead of white bread or regular pasta, go for whole wheat bread and pasta. These have more nutrients and fiber, which are good for your heart and help you feel full.
- Enjoy fruits and vegetables: Try to have a fruit or a vegetable at every meal. They are full of vitamins and help keep your body healthy.
- Pick lean proteins: Eating proteins like chicken, fish, and beans can give you energy without a lot of fat. These foods are good for your heart and muscles.
- Stay hydrated: Drinking water is very important. Try to drink water throughout the day. It helps your body stay clean and hydrated.
- Eat nuts and seeds: Nuts and seeds are a good snack. They have healthy fats and make you feel full.
The DASH diet is smart for anyone wanting to lower their blood pressure. Talk to your doctor about how to get started.
Sources:
https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/what-is-high-blood-pressure
https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf
https://www.nhlbi.nih.gov/education/dash-eating-plan
