DASH Diet, expanded as Dietary Approaches to Stop Hypertension, is a diet plan that is designed to to help treat or prevent hypertension. It is an easy to follow diet, that focuses on cutting down the intake of sodium, and promotes the intake of foods rich in potassium, magnesium, and calcium. Although, the DASH Diet was mainly developed to control high blood pressure, researchers have revealed that this plan is also effective in preventing osteoporosis, cancer, heart disease, stroke and diabetes.
Features of DASH Diet
- Dash Diet’s objective is to lower sodium content from the diet. Sodium intake should be limited to 1,500 milligrams, i.e. about 2/3 teaspoons of salt a day.
- Fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low fat dairy rich in potassium, magnesium, and calcium should be included in the plan.
- Alcohol and caffeine consumption should be moderate.
- Given below is a table suggesting what all should be included in the DASH diet plan.
| Type of Food | Number of servings | Examples of 1 serving |
| Grains | 6 to 8 servings a day | 1 slice whole-wheat bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta |
| Vegetables | 4 to 5 servings a day | 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables |
| Fruits | 4 to 5 servings a day | one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice |
| Dairy | 2 to 3 servings a day | 1 cup skim or 1 per cent milk, 1 cup low fat yogurt, or 1 1/2 ounces part-skim cheese |
| Nuts, seeds and legumes | 4 to 5 servings a week | 1/3 cup nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas |
| Fats and oils | 2 to 3 servings a day | 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing |
| Sweets | 5 servings or fewer a week | 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade |
This diet plan is easy to follow and can be made into a long term approach for healthy eating. According to surveys and researches, this diet plan is really effective, and the people who followed this diet experienced noticeable results in just two weeks. It might be a good idea to change gradually so that you are successful in sticking with it. Moreover, DASH diet is not only for hypertension patients, but anyone can adopt it, as its key motive is to incorporate healthy intake of potassium, magnesium, and calcium in the diet, which is essential for every human being. With the goal of healthy eating and reducing your blood pressure, the DASH diet is definitely something you can consider starting.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.
