The DASH DIET whose name comes from the initials of the words “Dietary Approaches to Stop Hypertension” (Dietary Approaches to Stop Hypertension) is one of the most popular diets that is usually voted among the top 2 healthiest diets in recent years in the USA (this year in 2nd place) while it is also supported by The National Heart, Lung and Blood Institute and The American Heart Association.
It is essentially a nutritional intervention aimed at preventing and reducing blood pressure without drugs in a study funded by the US Department of Health.
The hallmarks of this nutritional approach include low dietary sodium consumption with reduced intake of standardized, salt-rich foods, while recommending a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.
Both versions of the diet include fiber, fruits, vegetables and low-fat dairy products. It also contains fish, poultry and legumes and suggests small amounts of nuts and seeds a few times a week. You can consume red meat, sweets and fats in small quantities. The DASH diet is low in fat and cholesterol.
Benefits of implementing the DASH diet
- Reduction of blood pressure even within the first 2 weeks Over time, the systolic blood pressure can drop 8 to 14 degrees which contributes very positively to maintaining good health.
- It is based on the principles of the Mediterranean diet with its known great contribution to health.
- The DASH diet menu is simple and its dietary recommendations include quality food.
- Contains many fruits and vegetables providing a balance of proteins, carbohydrates, vitamins and nutrients for the body
- Her weight loss adjustments contain meals and snacks with filling foods (fruits and vegetables) along with protein foods or good fatty acids to reduce hunger.
- The DASH diet is low in fat and cholesterol.
- It keeps blood glucose at stable levels, reduces intra-abdominal fat, triglycerides and the risk of diabetes, improves HDL or “good” cholesterol and lowers LDL or “bad” cholesterol.
- It is in line with dietary recommendations for the prevention of osteoporosis, cancer, heart disease, stroke and diabetes.
- It contributes to weight loss with spectacular results On average and depending on the starting weight, those who follow the DASH diet lose around 2 kg in the first two weeks and between 4.5 and 15 kg in a period of two months.
DASH Diet and Nutritional Recommendations:
The DASH diet is based on daily and weekly nutritional goals. The number of servings depends on your daily calorie needs.
Here’s a general suggestion of recommended servings from each food groupfor a 2,000-calorie-a-day diet.
Sodium
There are 2 suggested suggestions regarding sodium intake and depending on the problem, i.e. if it is prevention or treatment, you can choose the version that suits your health needs.
Basic DASH diet: Basic DASH diet: you can consume up to 2,300 mg of sodium per day.
Low-sodium DASH diet:: you can eat up to 1,500 mg of sodium per day.
Both versions of the diet aim to reduce sodium in your body compared to what you might get from a typical diet, which is usually as high as 3,400 mg per day and possibly more. The basic DASH diet coincides with the Dietary Guidelines for Americans recommended sodium intake of 2,300 mg per day. The American Heart Association recommends an intake of just 1500mg of sodium per day as an upper limit for adults.
Dairy: 2-3 servings per day
Milk, yogurt, cheese and other dairy products are important sources of calcium, vitamin D and protein. Opt for low-fat dairy products that won’t raise your cholesterol levels. Examples of servings are 1 cup of 1.5% fat milk, 1 cup of 2-5% fat yogurt or 30g of low-fat cheese. For people with lactose intolerance, you can choose low-fat lactose-free products. But be careful with light cheeses, because processed low-fat cheeses usually contain more sodium. Avoid butter, cream and cheese sauces with a lot of salt.
Grains: 6-8 servings per day
Grains include bread, cereals, rice and pasta. Examples of a serving of grains are: 1 slice of whole wheat bread, ½ cup of cereal, or 1/2 cup of cooked cereal, rice, or pasta. You prefer whole grains because they have more fiber. For example, use buckwheat or quinoa or brown rice instead of white rice and pasta or whole grain breads instead of white. Pay attention to nutrition labels for sodium content.
Vegetables: 4-5 servings per day
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins and trace elements, such as potassium and magnesium. An example of a serving is: 1 cup raw green leafy vegetables or ½ cup chopped raw or cooked vegetables. But be careful if you shop for frozen and canned vegetables, choose those labeled low sodium or no added salt.
Fruit: 4 – 5 servings per day
Vegetables and fruits are high in fiber, potassium and magnesium and most contain little or low fat. Fruits rich in potassium are bananas and citrus fruits. An example of an equivalent fruit is: ½ cup of fresh, frozen or canned fruit, or ½ glass of juice. You can eat them with your meal or as a snack or as a light dinner, eg low-fat yogurt and cut fruit. Prefer fruits with their peels as this is where the nutrients and fiber are mainly concentrated. Citrus fruits contain plenty of potassium but caution is required as citrus fruits and their juices such as grapefruit can interact with certain medications, so check with your dietitian, doctor or pharmacist. Also pay attention to nutrition labels for added sugar in canned fruit or juices.
Lean meat, poultry and fish: up to 6 servings per day
Meat can be a rich source of protein, B vitamins, iron and zinc. But avoid the skin and skins for the extra fat and eat them grilled or boiled instead of fried.
The DASH diet recommends getting protein from fish, nuts and legumes, while soy products are a good alternative to meat because they contain all the amino acids your body needs to make a complete protein, just like meat.
Regarding legumes, the recommended quantity is: 4-5 servings per week.
Fats and oils: 2-3 servings per day
The DASH diet recommends limiting total fat to less than 30% of daily calories with a higher consumption of monounsaturated fats.
Examples of a serving include 1 teaspoon of margarine, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing. The DASH diet limits your daily intake of saturated fat to less than 6% of total calories by limiting the use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods that they are made from lard, solid fats and coconut oils. Avoid trans fats, commonly found in processed foods such as cookies and chips. Read food labels on margarine and salad dressings so you can choose those that are lower in saturated fat and free of trans fat.
The DASH diet recommends an overall increased intake of healthy fats as it recommends fatty fish such as salmon, herring and mackerel. These types of fish are rich in omega-3 fatty acids, which can help lower your total cholesterol while also benefiting the cardiovascular system. We also get beneficial fats from nuts and various seeds from foods such as walnuts, almonds, sunflower seeds, pumpkin seeds, etc. The above foods are also rich in antioxidants, which have been proven to protect against certain forms of cancer and cardiovascular diseases.
DASH diet and fiber
To improve your cardiovascular health, the recommended intake of fiber is:
38 grams for men and 25 grams for women under 50 under 50
30 grams for men and 21 grams for women over 50
Sweets: 5 servings or less per week
You don’t have to completely cut out sweets during the diet, just eat them in moderation. Examples of a serving include 1 tablespoon of sugar, or jam, or ½ cup of sorbet, or 1 glass of lemonade, or 10g of chocolate. Choose fat-free or low-fat sweets, such as granitas, ice cream sorbets, or low-fat cookies.
DASH Diet and Alcohol
Drinking too much alcohol can raise blood pressure. The recommendation for men is up to 2 drinks a day and for women up to 1 drink a day.
DASH Diet: Alcohol and Caffeine
The DASH diet does not have a specific recommendation for caffeine consumption, however because caffeine can raise your blood pressure it is good to seek individualized advice from your doctor especially if you have high blood pressure or are sensitive to caffeine.
Condiments and spreads
Herbs, spices, flavored vinegars, sauces and olive oil can add flavor to your meals without the salt overload. Choose seasonings with low or reduced sodium content. .
ApplicationDASH dietto weight loss.
The diet is divided into two phases
In the first phase of the diet, a transitional diet plan low in carbohydrates is given with the main goal of activating the metabolism. During the 1st phase, fruits and whole grain foods are prohibited, while the consumption of plenty of meat/or fish is mandatory.
In the second phase of the diet, whole grain foods, vegetables and fruits are reintroduced. But be careful with the quantities as you go from phase 1 to phase 2 as the body needs some time to get used to the transition.
