The DASH diet is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods
Three recent studies show that a diet rich in fruits, vegetables, whole grains, and lowfat dairy products and low in fat, refined carbohydrates, and sodium can lower blood pressure either alone or in combination with other lifestyle changes. These studies have greatly expanded our knowledge of nonpharmacologic interventions to prevent and manage hypertension. They also underscore the need for diet and lifestyle counseling in the primary care setting.
DASH diet and sodium
The standard DASH diet limits sodium to 2,300 mg a day. It meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. That’s roughly the amount of sodium in 1 teaspoon of table salt.
A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren’t sure what sodium level is right for you, talk to your doctor.
To lower the sodium in your diet, try these suggestions:
1)Use a food diary to keep track of the salt in the foods you eat.
2)Break the habit of automatically reaching for your salt shaker. Table salt is about 40% sodium, according to the American Heart Association. So avoid adding salt to foods at the table.
3)Read the labels when shopping. Look for lower-sodium cereals, crackers, pasta sauces, canned vegetables, or any foods with low-salt options.
4)Select foods that have 5% or less of the “Daily Value” of sodium.
5)Avoid foods that have 20% or more Daily Value of sodium.
6)Eat fewer processed, canned, and packaged foods. Packaged, processed foods account for most of the sodium in people’s diets. If you prepare your own food, you control what’s in it.
7)At restaurants, ask about salt added to food. Many chefs will skip or cut back on salt if you ask.
8)If your restaurant posts the nutrition facts for its dishes, check how much sodium is in a serving. There may be lower-sodium options on the menu.
9)Use salt-free seasonings.
If you need to use salt while cooking, add it at the end. You’ll need to add less.
DASH diet: What to eat
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It’s easy to follow using foods found at your grocery store.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
When following DASH, it is important to choose foods that are:
Rich in potassium, calcium, magnesium, fiber and protein
Low in saturated fat
Low in sodium
DASH diet: Recommended servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.
Here’s a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
HYPERTENSION IS A SILENT KILLER TO KEEP IT AT BAY ADOPT HEALTHY LIFESTYLE
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