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What Is the Dash Diet? A Guide to the Scientific Plan for Lowering Blood Pressure
What Is the Dash Diet
What Is the Dash Diet? A Guide to the Scientific Plan for Lowering Blood Pressure By Jenny Leigh (September 7, 2016) If you’re looking to reduce your blood pressure, you may have heard of the DASH diet. The DASH diet – which stands for Dietary Approaches to Stop Hypertension – is an evidence-based plan that focuses on limiting salt intake, eating plenty of fruits and vegetables, choosing whole grains over refined grains, and consuming low-fat dairy products over high-fat dairy products or meat and poultry.
The Science Behind The Plan
In 1988, U.S. Department of Agriculture (USDA) scientists collaborated with scientists from Cornell University and other institutions on a landmark study called DASH. The name stands for Dietary Approaches to Stop Hypertension, and it highlighted specific foods that have been shown in scientific studies to lower blood pressure. Fruits, vegetables, whole grains, nuts and low-fat dairy were staples of a diet designed by these researchers specifically to achieve results.
Getting Started with the Dietary Approaches to Stop Hypertension (DASH) Diet
If you have high blood pressure, a physician or other healthcare professional may have recommended that you follow a diet that can help lower your blood pressure. This plan is called Dietary Approaches to Stop Hypertension (DASH) and it’s been found effective in lowering blood pressure in clinical trials.
The Nutrition Guidelines of The Dash Diet
When it comes to lowering blood pressure, there’s not a magical bullet or pill. The DASH diet—short for Dietary Approaches to Stop Hypertension—is a well-studied, low-sodium and low-fat eating plan that can help lower blood pressure.
The Benefits of the DASH Diet
One of the easiest ways to prevent and treat high blood pressure is through diet. One diet that has been scientifically proven effective in lowering blood pressure is called DASH (Dietary Approaches to Stop Hypertension). DASH was developed by a team of doctors and nutritionists at Johns Hopkins University in an effort to reduce hypertension. It’s based on four basic principles: Eat more fruits, vegetables, and low-fat dairy foods; eat less salt; choose healthy fats; drink alcohol only in moderation.
Recommended Foods on The Dash Diet
Dark green vegetables are particularly rich in calcium, and it’s important that vegetarians include a variety of green vegetables in their diet. Greens such as kale, collards, mustard greens, turnip greens and spinach also provide iron, which is essential for making red blood cells. Since some greens are better sources of certain nutrients than others, eat a variety of different types daily. Other dark-green vegetables high in calcium include broccoli rabe (also known as rapini), arugula and bok choy.
Picking Out Some Yummy Recipes Using Fruits, Vegetables, Grains, Protein and Dairy Products
Fruits and vegetables are good sources of fiber, vitamins and minerals. Look for whole grains, which contain many essential nutrients, such as fiber and B vitamins. Include a serving of legumes each day; choose from peas, beans, lentils or chickpeas. Choose lean sources of protein like skinless chicken breast or fish. Dairy products are rich in calcium; however if you can’t tolerate dairy products try alternatives like almond milk or rice milk instead.
Sample Meals That Follow The Nutritional Guidelines Of The Dash Diet
While following The Dash Diet may seem overwhelming, it’s actually simple. You just need to eat a variety of healthy foods throughout your day. Whether you use these recipes or create your own meals, they should include whole grains, lean meats and low-fat dairy products (they are especially important if you are trying to lower your blood pressure). Whole grains can also be substituted in most recipes that call for refined flour or rice.
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