The DASH diet emphasizes portion size, eating a variety of foods
and getting the right amount of nutrients. Discover how DASH can improve your
health and lower your blood pressure.
DASH stands for Dietary Approaches to Stop Hypertension. The
DASH diet is a lifelong approach to healthy eating that's designed to help
treat or prevent high blood pressure (hypertension). The DASH diet encourages
you to reduce the sodium in your diet and eat a variety of foods rich in
nutrients that help lower blood pressure, such as potassium, calcium and
magnesium. By following the DASH diet, you may be able to reduce your blood
pressure by a few points in just two weeks. Over time, your systolic blood
pressure could drop by seven to 12 points, which can make a significant
difference in your health risks.
Because the DASH diet is a healthy way of eating, it offers
health benefits besides just lowering blood pressure. The DASH diet is also in
line with dietary recommendations to prevent osteoporosis, cancer, heart
disease, stroke and diabetes.
And while the DASH diet is not a weight-loss program, you may
indeed lose unwanted pounds because it can help guide you toward healthier
meals and snacks.
DASH diet: Sodium levels
The DASH diet emphasizes vegetables, fruit and low-fat dairy
foods — and moderate amounts of whole grains, fish, poultry and nuts. In
addition to the standard DASH diet, there is also a lower sodium version of the
diet. You can choose the version of the diet that meets your health needs:
·
Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.
·
Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.
Both versions of the DASH diet aim to reduce the amount of
sodium in your diet compared with what you might get in a more traditional
diet, which can amount to a whopping 3,500 mg of sodium a day or more.
The standard DASH diet meets the recommendation from the Dietary
Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a
day. The lower sodium version of the diet matches the recommendation to reduce
sodium to 1,500 mg a day if you're 51 and older, black, or have hypertension,
diabetes or chronic kidney disease. The American Heart Association recommends
1,500 mg as an upper limit for all adults. If you aren't sure what sodium level
is right for you, talk to your doctor.
DASH diet: What to eat
Both versions of the DASH diet include lots of whole grains,
fruits, vegetables and low-fat dairy products. The DASH diet also includes some
fish, poultry and legumes. You can eat red meat, sweets and fats in small
amounts. The DASH diet is low in saturated fat, cholesterol and total fat.
Here's a look at the recommended servings from each food group
for the 2,000-calorie-a-day DASH diet.
Grains: 6 to 8 servings a day
Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.
Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.
·
Focus on whole grains because
they have more fiber and nutrients than do refined grains. For instance, use
brown rice instead of white rice, whole-wheat pasta instead of regular pasta
and whole-grain bread instead of white bread. Look for products labeled
"100 percent whole grain" or "100 percent whole wheat."
·
Grains are naturally low in
fat, so avoid spreading on butter or adding cream and cheese sauces.
Vegetables: 4 to 5 servings a day
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.
·
Don't think of vegetables only
as side dishes — a hearty blend of vegetables served over brown rice or
whole-wheat noodles can serve as the main dish for a meal.
·
Fresh or frozen vegetables are
both good choices. When buying frozen and canned vegetables, choose those
labeled as low sodium or without added salt.
·
To increase the number of
servings you fit in daily, be creative. In a stir-fry, for instance, cut the
amount of meat in half and double up on the vegetables.
Fruits: 4 to 5 servings a day
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit or 4 ounces of juice.
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit or 4 ounces of juice.
·
Have a piece of fruit with
meals and one as a snack, then round out your day with a dessert of fresh
fruits topped with a splash of low-fat yogurt.
·
Leave on edible peels whenever
possible. The peels of apples, pears and most fruits with pits add interesting
texture to recipes and contain healthy nutrients and fiber.
·
Remember that citrus fruits
and juice, such as grapefruit, can interact with certain medications, so check
with your doctor or pharmacist to see if they're OK for you.
·
If you choose canned fruit or
juice, make sure no sugar is added.
Dairy: 2 to 3 servings a day
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated. Examples of one serving include 1 cup skim or 1 percent milk, 1 cup yogurt, or 1 1/2 oz. cheese.
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated. Examples of one serving include 1 cup skim or 1 percent milk, 1 cup yogurt, or 1 1/2 oz. cheese.
·
Low-fat or fat-free frozen
yogurt can help you boost the amount of dairy products you eat while offering a
sweet treat. Add fruit for a healthy twist.
·
If you have trouble digesting
dairy products, choose lactose-free products or consider taking an
over-the-counter product that contains the enzyme lactase, which can reduce or
prevent the symptoms of lactose intolerance.
·
Go easy on regular and even
fat-free cheeses because they are typically high in sodium.
Lean meat, poultry and fish: 6 or fewer servings a day
Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat or 1 egg.
Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat or 1 egg.
·
Trim away skin and fat from
poultry and meat and then bake, broil, grill or roast instead of frying in fat.
·
Eat heart-healthy fish, such
as salmon, herring and tuna. These types of fish are high in omega-3 fatty
acids, which can help lower your total cholesterol.
Nuts, seeds and legumes: 4 to 5 servings a week
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas.
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas.
·
Nuts sometimes get a bad rap
because of their fat content, but they contain healthy types of fat —
monounsaturated fat and omega-3 fatty acids. They're high in calories, however,
so eat them in moderation. Try adding them to stir-fries, salads or cereals.
·
Soybean-based products, such
as tofu and tempeh, can be a good alternative to meat because they contain all
of the amino acids your body needs to make a complete protein, just like meat.
Fats and oils: 2 to 3 servings a day
Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to 27 percent or less of daily calories from fat, with a focus on the healthier monounsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to 27 percent or less of daily calories from fat, with a focus on the healthier monounsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
·
Saturated fat and trans fat
are the main dietary culprits in raising your blood cholesterol and increasing
your risk of coronary artery disease. DASH helps keep your daily saturated fat
to less than 6 percent of your total calories by limiting use of meat, butter,
cheese, whole milk, cream and eggs in your diet, along with foods made from
lard, solid shortenings, and palm and coconut oils.
·
Avoid trans fat, commonly
found in such processed foods as crackers, baked goods and fried items.
·
Read food labels on margarine
and salad dressing so that you can choose those that are lowest in saturated
fat and free of trans fat.
Sweets: 5 or fewer a week
You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup (8 oz.) lemonade.
You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup (8 oz.) lemonade.
·
When you eat sweets, choose
those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans,
hard candy, graham crackers or low-fat cookies.
·
Artificial sweeteners such as
aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your
sweet tooth while sparing the sugar. But remember that you still must use them
sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a
more nutritious beverage such as low-fat milk or even plain water.
·
Cut back on added sugar, which
has no nutritional value but can pack on calories.
DASH diet: Alcohol and caffeine
Drinking too much alcohol can increase blood pressure. The DASH
diet recommends that men limit alcohol to two or fewer drinks a day and women
one or less.
The DASH diet doesn't address caffeine consumption. The
influence of caffeine on blood pressure remains unclear. But caffeine can cause
your blood pressure to rise at least temporarily. If you already have high
blood pressure or if you think caffeine is affecting your blood pressure, talk
to your doctor about your caffeine consumption
DASH diet and weight loss
The DASH diet is not designed to promote weight loss, but it can
be used as part of an overall weight-loss strategy. The DASH diet is based on a
diet of about 2,000 calories a day. If you're trying to lose weight, though,
you may want to eat around 1,600 a day. You may need to adjust your serving
goals based on your health or individual circumstances — something your health
care team can help you decide.
Tips to cut back on sodium
The foods at the core of the DASH diet are naturally low in
sodium. So just by following the DASH diet, you're likely to reduce your sodium
intake. You also reduce sodium further by:
·
Using sodium-free spices or
flavorings with your food instead of salt
·
Not adding salt when cooking
rice, pasta or hot cereal
·
Rinsing canned foods to remove
some of the sodium
·
Buying foods labeled "no
salt added," "sodium-free," "low sodium" or "very
low sodium"
One teaspoon of table salt has about 2,300 mg of sodium, and 2/3
teaspoon of table salt has about 1,500 mg of sodium. When you read food labels,
you may be surprised at just how much sodium some processed foods contain. Even
low-fat soups, canned vegetables, ready-to-eat cereals and sliced turkey from
the local deli — foods you may have considered healthy — often have lots of
sodium.
You may notice a difference in taste when you choose low-sodium
food and beverages. If things seem too bland, gradually introduce low-sodium
foods and cut back on table salt until you reach your sodium goal. That'll give
your palate time to adjust. It can take several weeks for your taste buds to
get used to less salty foods.
Putting the pieces of the DASH diet together
Try these strategies to get started on the DASH diet:
·
Change gradually. If you now eat only one or two servings of fruits or vegetables
a day, try to add a serving at lunch and one at dinner. Rather than switching
to all whole grains, start by making one or two of your grain servings whole
grains. Increasing fruits, vegetables and whole grains gradually can also help
prevent bloating or diarrhea that may occur if you aren't used to eating a diet
with lots of fiber. You can also try over-the-counter products to help reduce
gas from beans and vegetables.
·
Reward successes and forgive
slip-ups. Reward yourself with a nonfood treat for
your accomplishments, such as renting a movie, purchasing a book or getting
together with a friend. Everyone slips, especially when learning something new.
Remember that changing your lifestyle is a long-term process. Find out what
triggered your setback and then just pick up where you left off with the DASH
diet.
·
Add physical activity. To boost your blood pressure lowering efforts even more,
consider increasing your physical activity in addition to following the DASH
diet. Combining both the DASH diet and physical activity makes it more likely
that you'll reduce your blood pressure.
·
Get support if you need it. If you're having trouble sticking to your diet, talk to your
doctor or dietitian about it. You might get some tips that will help you stick
to the DASH diet.
Remember, healthy eating isn't an all-or-nothing proposition.
What's most important is that, on average, you eat healthier foods with plenty
of variety — both to keep your diet nutritious and to avoid boredom or
extremes. And with the DASH diet, you can have both.