The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary approach designed to prevent and manage hypertension or high blood pressure. It emphasizes a diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy while reducing intake of foods high in saturated fat, added sugars, and sodium.
The DASH diet has been extensively researched and has been found to be effective in reducing blood pressure in both individuals with hypertension and those with normal blood pressure. It is also associated with other health benefits such as weight loss, improved blood lipid profiles, and reduced risk of diabetes and cardiovascular disease.
The DASH diet emphasizes the following foods:
# Fruits and vegetables: The DASH diet encourages a diet rich in fruits and vegetables, which are high in fiber, vitamins, minerals, and antioxidants. Aim for at least 4-5 servings of each per day.
# Whole grains: Whole grains are an excellent source of fiber, vitamins, and minerals. The DASH diet recommends consuming at least 6 servings per day.
# Lean protein: Lean protein sources, such as poultry, fish, beans, and nuts, are encouraged in the DASH diet. Limit red meat and opt for lean cuts when consuming it.
# Low-fat dairy: Low-fat dairy products are an excellent source of calcium and vitamin D, which are important for bone health. Aim for 2-3 servings per day.
# Healthy fats: The DASH diet encourages the consumption of healthy fats, such as those found in olive oil, avocado, and nuts, while limiting saturated and trans fats.
# Limited sodium: The DASH diet recommends limiting sodium to 2,300 milligrams per day or less. This can be achieved by limiting processed and packaged foods, avoiding adding salt during cooking or at the table, and choosing low-sodium options when available.
The DASH diet also emphasizes the importance of moderation and balance. It encourages individuals to consume a variety of foods and to practice portion control.
In summary, the DASH diet is a dietary approach designed to prevent and manage hypertension. It emphasizes a diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting foods high in saturated fat, added sugars, and sodium. By following the DASH diet, individuals can improve their overall health and reduce their risk of chronic diseases such as hypertension, cardiovascular disease, and diabetes.
Category:Body
Category:Nutrition