What is DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension.
DASH Diet is a lifelong approach to healthy eating that is designed to treat or prevent high blood pressure. The DASH diet helps to reduce sodium in your diet and eat a variety of foods rich in nutrients that help lower the blood pressure such as calcium, potassium and magnesium. The DASH diet
- is low in salt, saturated fat and cholesterol.
- emphasizes vegetables, fruits and low-fat milk & milk products.
- includes moderate amounts of whole grains, fish, poultry and nuts.
- Is rich in potassium, calcium, magnesium and also proteins and fibres.
Low calorie, low fat, low sodium diet with normal protein intake is given.
The DASH diet can include
- Energy: Low calorie diet is given to obese patients to reduce weight to normal body weight. For a sedentary worker 20 Kcal /kg of ideal body weight and 25 Kcal / kg body weight for a moderately active worker is given
- Protein: About 60g protein per day is necessary to maintain proper nutrition.
- Fats: About 20g partly as vegetable oil is permitted.
- Carbohydrates: Complex carbohydrates are helpful in dietetic management
- Sodium: More about salt in DASH Diet
Dash Diet Tips
- Whole grains (6 to 8 servings a day)
- Vegetables (4 to 5 servings a day)
- Low-fat or fat-free milk and milk products (2 to 3 servings a day)
- Lean meats, poultry and fish (6 or fewer servings a day)
- Nuts, seeds and beans (4 to 5 servings a week)
- Fats and oils (2 to 3 servings a day)
- Sweets, preferably low-fat or fat-free (5 or fewer a week)
- Sodium (no more than 2,300 mg a day)
- Limit salt when cooking Instead, add flavor without adding salt.
- Make your plate colorful. Add a serving of vegetables at lunch and at dinner.
- Add a serving of fruit to your meals or as a snack, dried fruits are easy to use, but check that they don’t have added sugar.
- Low-fat or skim dairy products, Limit meat to 6 ounces a day. Make some meals vegetarian.