DASH eating plan

Studies have found that the DASH (Dietary Approaches to Stop Hypertension) menus containing 2,300 milligrams of sodium can lower blood pressure and that an even lower level of sodium, 1,500 milligrams, can further reduce blood pressure. 

Research shows that high blood pressure can be prevented—and lowered—by following the DASH eating  plan, which includes eating less sodium. 

Research findings showed that blood pressures were reduced with an eating plan that is low in saturated fat, cholesterol, and total fat and that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products. 

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium; sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet. 

The DASH eating plan follows heart healthy guidelines to limit saturated fat and cholesterol. It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure, mainly minerals (like potassium, calcium, and magnesium), protein, and fiber. 

It is a Mediterranean diet full of nutrients that are good for heart and good for body health. This eating plan is for 1,800 calories per day.

DASH eating plan

Dietary Approaches to Stop Hypertension (DASH)

The typical North American diet can contain a whopping 3,500 mg of sodium or more a day – more than human body needed. Diets with high sodium content consistently have been cited as a cause of hypertension, confirmed in both animal and human studies.

High sodium intake is linked to high blood pressure, a risk factor for heart attack, among other serious health problems. Blood pressure can be unhealthy even of its stays only slightly above the normal level of less than 120/80 mmHg.

The Dietary Approaches to Stop Hypertension (DASH) diet is a dietary approach designed to help treat or prevent a high blood pressure.

Dietary patterns based on the Dietary Approaches to Stop Hypertension (DASH) diet, which is rich in fruits, vegetables and low fat dairy foods, with reduced saturated and total fat, together with a reduction in dietary sodium, may help in the management of hypertension.

General principles of the DASH Eating Plan:
*Low in saturated fat, cholesterol and total fat
*Emphasizes high in fruits, vegetables and fat-free or low-fat dairy products
*Includes whole grain products
*Includes lean meats, fish and poultry and nuts
*Reduced in lean red meat, sweets and sugared beverages
*Rich in magnesium, potassium, and calcium, as well as proteins and fiber

The DASH diet is low in cholesterol; high in dietary fiber, potassium, calcium and magnesium; and moderately high in protein.

The DASH eating plan follows heart healthy guidelines to limit saturated fat and cholesterol.

It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure, mainly minerals (such as potassium, calcium and magnesium), protein and fiber.
Dietary Approaches to Stop Hypertension (DASH)