The DASH Diet

Dietary Approaches to Stop Hypertension – DASH. High blood pressure affects more than a billion people worldwide and it is linked to a higher risk of heart disease, kidney failure and stroke. Known as a silent killer, many people don’t know they have high blood pressure, as there are no obvious symptoms that can progress to an advanced stage before it is discovered. DASH is an eating plan recommended by doctors when treating people with high blood pressure/ hypertension. The diet is also recommended for menopausal women who want to reduce their risk of heart disease and manage their weight.

How does the DASH Diet work?

The idea of the Dash Diet is to increase foods that are lower in sodium as well as foods that are rich in potassium, magnesium, fibre and calcium - all nutrients that help to lower blood pressure. The diet doesn’t list specific foods to eat, but recommends specific servings of different food groups. High fibre, low to moderate-fat foods that include fruit and vegetables, low-fat or non-fat dairy and whole grains.

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FOOD GROUP	SERVINGS	MEASURE	NOTES
Vegetables	4-5 per day	1 serving = ½ cup veggies or 1 cup green leafy vegetables	Avoid canned veg, as there’s often added salt
Fruit	4-5 per day	1 serving = a medium sized fruit, or a half cup of fresh, frozen or canned fruit	Be careful of added sugar in canned fruit
Dairy	2-3 per day	1 serving = 1 cup fat-free or low-fat milk or yoghurt	Avoid full fat products
Whole Grains	6-8 per day	1 serving = 1 slice bread or ½ cup brown rice	Whole-wheat or whole grain is better than refined
Nuts, seeds & legumes	4-5 per week	1 serving = 2 TBSP of sunflower seeds, 1/3 cup nuts	High fat content and contain a lot of calories
Fats & Oils	2-3 per day	1 serving = 1 TBSP of low fat mayonnaise, Tsp margarine, olive oil	Help the body absorb vitamins and help your immune system. Stay away from trans fats
Lean meat, fish and poultry	6 or less per day	1 serving = area of your palm/6 ounces/170g	Avoid fatty cuts like bacon. Trim off fat where possible Better to grill, bake or roast.
Added Sugars	5 or less per week	1 serving = 1 TBSP of sugar, 1 TBSP of jam or jelly, 1 cup of lemonade, ½ cup of sorbet	Look out for sugar in common products, it’s often hidden.
Alcohol & Caffeine	Men – 2 per day Women – 1 per day	1 serving = 420ml beer or 1 glass of wine	the diet doesn’t have a stance on caffeine, but it does raise blood pressure temporarily

What you shouldn’t eat

The food in this eating plan is very low in sodium, so naturally you'll need to avoid foods with a high salt content. Foods high in sugar as well as high fat snacks should be a skipped too. Limit sugary drinks and red meats.

Benefits of the Dash Diet

Although people with more severe hypertension may not be able to eliminate medication, it is proved to help improve response to medication and not only lower blood pressure but also cholesterol.

By losing weight on the diet and exercising, you can reduce insulin resistance and reduce the risk of developing diabetes. Since the diet eliminates a lot of high fat, sugary and processed foods, you may find that you reduce your calorie intake which will result in weight loss.

Because the DASH diet is a healthy way of eating, it is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease stroke and diabetes.