DASH or Dietary Approaches to Stop Hypertension is a diet designed to prevent or manage hypertension, known as high blood pressure. It lowers the risk of developing heart disease and stroke.
The DASH diet contains fruits, vegetables, healthy grains, and lean proteins. According to studies, those who are vegetarians or follow plant-based diets are less prone to develop high blood pressure.
This diet mainly focuses on fruits and vegetables while allowing only lean meat like chicken, fish and beans. The diet is low in sodium, sugar, fats, and red meat but high in fruits, vegetables, nuts, lean proteins and low-fat or fat-free dairy products.
How does the DASH Diet work?
The DASH diet emphasises balanced and nutritious meal plans, high in vital nutrients while lowering sodium consumption. It is primarily recommended for hypertensive individuals. It can also reduce the cholesterol levels related to heart disease, known as low-density lipoprotein (LDL) cholesterol.
High blood pressure and LDL cholesterol levels are two key indicators of heart disease and stroke. But consuming less carbohydrates and more protein or unsaturated fats can be beneficial to heart health.
The diet is heart-healthy because it eliminates saturated and trans fat while increasing lean proteins, calcium, potassium, magnesium and fibre intake, all of which are known to help regulate blood pressure.
The DASH Diet and Sodium Intake:
The DASH diet is mainly designed to reduce sodium intake from the diet so that it may benefit hypertensive patients.
There are two levels of salt consumption:
- Standard DASH Diet
- Low Sodium DASH Diet
Standard DASH Diet:
The standard level encourages 1 teaspoon (2300mg) of salt per day for the average population.
Low Sodium DASH Diet:
The low sodium level aims to restrict salt consumption to ¾ teaspoon (1500mg) per day for people who are at a greater risk of hypertension or have existing high blood pressure.
You may choose the level that most suits your health demands. If you are not sure what sodium amount is appropriate for your health, consult your Healthcare Professional or Dietitian for the proper guidance.
Best ways to reduce sodium intake from the diet:
Many people consider it to be challenging, but some great ways could help you in lowering the amount of salt in your diet.
- Prepare your meals at home.
- Be mindful when preparing your meal.
- Choose foods that are fresh and natural.
- Avoid eating too many fried or fatty foods.
- Consume canned and processed food in moderation.
- Read food labels and choose sodium-free foods carefully.
- Limit your restaurant visits or prepare your meals on order.
- Limit condiments such as soy sauce, mayonnaise and ketchup.
- Limit large or salty snacks such as packaged chips or frozen food.
- Be knowledgeable about hidden sodium sources such as baking soda.
- Water is the best cleanser for eliminating extra salt from the body, so stay hydrated.
It is a challenging task to modify your eating habits and commit to restrictive diets. However, if you follow it correctly, it not only lowers blood pressure but is also beneficial to your overall health. It is essential to consult with your healthcare professional or a Dietitian for appropriate guidance and a customised meal plan.
Health Benefits of the DASH Diet:
In addition to lowering blood pressure, the DASH diet has several health benefits, including weight loss and lower risks of cancer and cardiovascular diseases. Nutrient-dense diets and lower salt consumption can benefit your health in numerous ways.
- Lowers blood pressure
- Weight loss
- Improves heart health
- Lowers cancer risk
- Lowers cardiovascular risks
- Lowers diabetes risk
- Improves digestive health
- Bone health
- Lowers metabolic syndrome risks
- Lifestyle management
Lowers blood pressure:
Adult blood pressure should be 120/80 mmHg,120 mmHg is systolic pressure while 80mmHg is diastolic pressure. Adults usually have lower values than these, although persons with a blood pressure of 140/90 mmHg are considered to have high blood pressure.
The diet has been specifically designed for hypertensive patients to reduce blood pressure. Lowering salt intake significantly reduced blood pressure, an average of 12 mmHg in the systolic and 5 mmHg in the diastolic pressure.
Weight loss:
The DASH diet emphasizes nutrient-dense foods while restricting sugar and salt intake, which may aid in weight management. However, losing weight is recommended to regulate blood pressure. This is due to the fact that the more you weigh, the higher your blood pressure.
Improves heart health:
The diet lowers LDL (bad) cholesterol levels, reducing the risk of heart disease and improving overall health by consuming nutrient-dense whole foods.
Lowers cancer risk:
The diet comprises whole foods, fruits, and vegetables, which lower the risk of cancer, specifically colorectal and breast cancer.
Lowers cardiovascular risks:
The DASH diet has been linked to reduced risk of stroke, heart disease and heart attacks when implemented correctly.
Lowers diabetes risks:
The diet has been related to a lower risk of type 2 diabetes. Some studies show that it can help improve insulin resistance.
Improves digestive health:
A high-fibre, nutritious diet may promote digestive health and help prevent constipation and other stomach problems.
Bone health:
A low-fat or fat-free dairy product in the DASH diet may benefit bone health by supplying calcium and vitamin D.
Lowers metabolic syndrome risks:
According to some research, the DASH diet can reduce your risk of metabolic syndrome by up to 80%.
Lifestyle management:
It is a long-term commitment to promote healthy eating and improve your lifestyle.
It is essential to note that the DASH diet is only one aspect of a healthy lifestyle; others include exercise, stress management and so on and should also be considered to reduce your risk of hypertension.
Consult your healthcare professional or a Dietitian for proper evaluation, management and treatment.
Does the DASH diet work for everyone?
The DASH diet is considered a healthy diet, however, it may not be appropriate for everyone. Every person has different bodily needs and preferences. This diet is beneficial for people who want to improve their heart health, lower their blood pressure and support their general health.
There are various issues or challenges associated with the DASH diet may include:
- The initial adjustments to diet can be challenging.
- Healthy, nutritious diets can be more costly than others.
- Cultural origins might affect dietary and personal choices.
- It can be difficult for individuals who are unfamiliar with cooking
- It could be challenging for people who enjoy eating salty meals.
- The DASH diet might be complex to follow for those who are unfamiliar with nutrition aspects.
- If you are unwilling to change your lifestyle, the DASH diet won’t do any good to you.
Diets may have some struggles at first, so be patient. But before implementing the DASH diet into your routine, it’s essential to consider your health status, cultural preferences, nutritional needs and eating disorders. You should always consult your Dietitian first before making any self-decision.
The DASH Eating Plan (2000 cal/day)
For a 2000-calorie-per-day DASH diet, the suggested servings for the following food groups include:
| Food Groups | Daily Servings |
| Grains | 6-8 |
| Fruits | 4-5 |
| Vegetables | 4-5 |
| Lean Meats, Poultry and Fish | 3-4 |
| Low-fat or Fat-free Dairy Products | 2-3 |
| Fats and Oils | 2-3 |
| Sodium | 1500 |
| Food Groups | Weekly Servings |
| Nuts, Seeds, Legumes | 4-5 |
| Sweets or Added Sugars | 5 or less |
Keep in mind that these are the general DASH diet serving recommendations; however, you should consult your healthcare professional. They can guide you according to your health issues, needs and preferences.
Food Portions for a 2000-calorie Plan:
For a 2000-calorie-per-day or week DASH diet, the suggested serving size for the following food groups include:
| Food Groups | Serving Sizes | Examples |
| Whole Grains: 6-8 servings each day | 1 slice whole grain bread 1-ounce dry whole-grain cereal ½ cup cooked rice or pasta | Whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa and oatmeal. |
| Fruits: 4-5 servings each day | 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, canned fruit or juice | Apples, pears, peaches, berries, oranges, melons and more. Tropical fruits like pineapple and mango. |
| Vegetables: 4-5 servings each day | 1 cup raw leafy vegetables ½ cup sliced raw or cooked vegetables ½ cup vegetable juice | All vegetables. |
| Lean Meats, Poultry and Fish: 3-4 servings each day | 1 ounce of cooked meat, fish, chicken 1 egg | Plant-based proteins like beans, lentils etc. Poultry and fish. Red meat: once or twice a week. |
| Low-fat and Fat-free Dairy Items: 2-3 servings each day. | 1 cup low-fat milk 1 cup low-fat yoghurt 1.5-ounce low-fat cheese | Skimmed milk, low-fat cheese and yoghurt. |
| Fats and Oils: 2-3 servings each day | 2 tbsp of salad dressing 1 tbsp of mayonnaise 1 tsp of vegetable oil 1 tsp of soft margarine | Margarine, canola oil, olive oil, corn oil, safflower oil, light salad dressing and low-fat mayonnaise. |
| Nuts, Seeds, Legumes: 4-5 servings per week | 2 tbsp of seeds 2 tbsp of nut butter ⅓ of nuts ½ cup cooked legumes | Walnuts, peanuts, almonds, sunflower seeds, flaxseeds, kidney beans, peas and lentils. |
| Sweets and Sugar-Added Items: 5 servings or fewer per week | 1 tbsp of sugar 1 tbsp jelly or jam ½ cup gelatin | Limit intake of added sugars like candies, soda etc. |
The DASH diet does not specify which foods should be consumed. Instead, it’s an eating plan centred on food group servings. But keep in mind that these are general DASH diet serving portions however, you should consult your healthcare professional or Dietitian.
The DASH Diet Tips:
Here are some suggestions to help you stick to the DASH diet.
- If you are new to the DASH diet, start slowly and introduce changes over time.
- Cooking at home helps you to prepare more nutritious and healthier meals.
- Add one serving of veggies to your lunch and supper meals.
- Include one serving of fruit as an evening snack and one serving after any meal.
- Incorporate colourful fruits and vegetables in each meal.
- Cut off refined grains and opt for whole grains.
- Mind your meal portion sizes to avoid overeating.
- Consider low-fat or skimmed dairy products.
- Be cautious of your salt intake and read food labels every time you shop.
- Purchase unsalted almonds, raisins, and plain popcorn for snacking rather than salty snacks or sweets.
- Drink enough water during the day to stay hydrated and improve your overall health.
- Plan your meals and snacks ahead of time to prevent choosing unhealthy choices.
- A healthy diet requires regular physical activity, so aim for at least 45 minutes of exercise every day.
- Follow up on your weekly goals and progress.
Remember that changes in diet take time and is not a fast fix, so don’t expect quick results. Consider taking little steps every day and making lifestyle changes to improve your overall health. Seek help from a healthcare professional or a dietitian.
Foods to Eat:
The DASH diet emphasizes balanced and nutrient-dense foods that are abundant in essential nutrients while limiting sodium consumption. Nutrient-dense food and less salt consumption may support your health in many ways.
Here is a food list that is allowed to eat in the DASH diet:
- Nuts
- Fish
- Fruits
- Seeds
- Beans
- Poultry
- Vegetables
- Whole grains
- Vegetable oils
- Fat-free or low-fat dairy
The DASH diet is not about eliminating foods from your diet; rather, it is a healthy approach to adopting a well-balanced nutritious diet and making lifestyle changes to improve your health.
Foods to Limit:
The DASH diet eliminates some foods from your diet while promoting nutrient-dense meals to help manage hypertension and improve general health.
Here is a food list that is limited in the DASH diet:
- Sweets
- Full-fat dairy
- Sugary items
- Excessive caffeine
- Sugary beverages
- Processed meats
- High sodium foods
- High-calorie snacks
- Saturated or trans fats
- Salty snacks or products
Restricting foods does not always mean depriving yourself of your favourite foods but you can indulge on occasions while focusing on healthier alternatives. Seek guidance and support from a healthcare professional or a dietitian based on your needs and preferences.
The Bottom Line:
If you are a hypertensive (high blood pressure) patient, the DASH diet may be a perfect choice for you. It is a simple yet effective approach to lower blood pressure while improving overall wellness. If followed carefully and with the counsel of your Dietitian, the DASH diet provides additional health benefits.