The healthy eating habit that is taking the world by storm is the DASH diet. DASH is an acronym for Dietary Approaches to Stop Hypertension. It was developed with funding from the National Institute of Health to lower blood pressure and improve your health through diet and lifestyle change.
For those on the DASH diet, portion control along with a variety of vitamins and nutrients are important food principles. It is less of a diet and more of a lifelong approach to eating. Once you begin the DASH diet, it is recommended by healthcare professionals that you commit to these eating habits for life.
Before beginning any diet, it is important to research all aspects of this new lifestyle. This way, you know that the diet will fit in with your habits. If you have been recommended by a healthcare professional to commit to the DASH diet, here is further information to guide you. Also included is a nutrient-dense daily meal plan that is diverse, delicious, and DASH-friendly.
DASH Diet Principles
The DASH diet is approved and backed by the National Heart, Lung, and Blood Institute (NHLBI). Upon developing this diet, the research showed that it lowered blood pressure and helped improve cholesterol levels. In the end, these factors reduce your chance of developing heart disease.
The principles of the DASH diet are simple. This diet emphasizes the following:
- Eat mostly fruits, vegetables, and whole grains
- Include low-fat and non-fat dairy products
- Include poultry, fish, legumes, and nuts
- Limit red meat and foods high in saturated fat
- Limit processed foods
- Limit foods high in sodium and sugar, including beverages
While this is a diet, many people find the DASH diet to be less restrictive than some other fad diets. Fad diets go in and out of style, but the DASH diet is meant to be a lifestyle change to reap the most heart-health benefits. As you continue to eat healthily, your heart health will steadily improve.
Aside from food restrictions, there are a few more rules to follow on the DASH diet. Healthcare professionals recommend abstaining from smoking, committing to physical exercise, and maintaining a healthy weight. If you were instructed by your doctor to lose weight, this diet can also help with weight loss. Your doctor can help you to determine your ideal daily calories.
You may also see a subcategory of this diet called DASH-Sodium. This diet incorporates all principles listed above but limits sodium intake to 1,500 milligrams per day, or about ⅔ tablespoon. Once your body has adjusted to less salt intake, you can decrease your sodium intake further. This diet is also known to lower blood pressure.
Sodium Levels
A decrease in sodium intake is very important on the DASH diet. On the regular DASH diet, it is recommended to commit to 2,300 milligrams of sodium per day. Both this and the DASH-Sodium diet reduce the amount of daily sodium that an average American consumes, which is about 3,400 milligrams or more. Talk to your doctor to see how much sodium you should be ingesting.
Too much sodium retains water in the body, which can increase blood pressure. It can also increase the risk of heart disease, stroke, and heart failure. Water retention from sodium can expand and damage the walls of your blood vessels and lead to a hardening of the arteries, or atherosclerosis.
For these reasons, it is recommended that salt intake is greatly reduced on the DASH diet. When cooking, try to measure all salt added to your dishes. Purchase salt-free versions of spice mixes or make your own at home. Many packaged foods have lots of sodium hidden inside, so be sure to read all nutrition labels before purchasing.
What to Eat
The DASH diet is a lean meal plan that is low in trans fat, saturated fat, and total fat. For a 2,000 calorie per day diet, it is recommended to eat each of the following servings per day:
- Grains: 6-8 servings per day
Bread, cereal, rice, and pasta all fall into this category. It is important to choose less processed, whole grains for maximum health benefits. Try 100% whole grain bread and pasta, brown or wild rice, and unprocessed cereal such as muesli.
- Vegetables: 4-5 servings per day
Fresh leafy greens, tomatoes, carrots, broccoli, cauliflower, zucchini, and onions are all excellent veggie choices. Vegetables aren’t just for side dishes either. They can be incorporated into filling main courses such as soups and stir-fry. Try steaming your veggies to avoid added oils and fats. If buying canned or frozen vegetables, opt for a low-sodium option.
- Fruits: 4-5 servings per day
Fruits are the new sweet treat! They are packed with fiber and nutrients that your body craves. For a healthier piece of fruit, leave the skin on thin-skinned fruits such as peaches and apples. The skin provides tons of health benefits that you would lose if the fruit were peeled.
- Low-Fat Dairy: 2-3 servings per day
Dairy is often loaded with saturated fat, so go for a low-fat or non-fat variety. Be sure to read the label to assess the amount of fat and sodium before purchasing. Lactose-free dairy products are also available to people who have trouble digesting dairy.
- Poultry and Fish: 1-2 servings per day
Save your meat serving for the meal you want to be most filling. Incorporate chicken into a salad for lunch or use fish in a healthy stew for dinner. Surround your meat with tons of healthy fresh vegetables for a nutritious variety.
- Healthy Fats and Oils: 2-3 servings per day
Extra virgin olive oil, mayonnaise, and salad dressing all fall into this category. These will add lots of flavor to your cooking. Without any fats or oils at all, food becomes bland and dry.
Some other foods should be counted every week, such as:
- Legumes and Nuts: 4-5 servings per week
- Sweets: 5 or fewer servings per week
- Caffiene: 5-7 servings per week
Foods to Avoid
Health experts unanimously agree that alcohol should be avoided when on the DASH diet. Too much alcohol can raise blood pressure and also cause damage to the liver.
Other foods to abstain from are:
- Candy
- Salted snacks
- Soda
- Sugary drinks
- Processed meats
- Full-fat cheese
- Cookies
- Prepackaged foods (boxed macaroni and cheese, frozen meals, gravy mix, etc.)
- Canned soups
- Premade salad dressing
- Processed foods
- Refined grains (white bread, white pasta)
DASH Diet Daily Meal Plan
Many regard the DASH diet for being satisfyingly filling. With three meals per day and two snacks, this diet is not lacking in volume. The following meal plan is based on 2,000 calories per day. Check with your healthcare provider for your optimal daily calorie count.
Breakfast: ½ cup oatmeal, ½ cup low-fat milk, ½ cup banana slices, ½ cup blueberries, a pinch of cinnamon. Serve with coffee with low-fat milk or fresh-squeezed juice.
Snack: ½ cup baby carrots, ½ cup celery, 2 tablespoons hummus
Lunch: 2 slices of whole-grain bread, 1 avocado, ½ cup cherry tomatoes, ½ lime, ½ cup arugula, 1 slice of low-fat cheese
Snack: 1 medium peach with ¼ cup cottage cheese
Dinner: 3-ounce grilled tuna steak, 1 cup boiled or steamed broccoli, cauliflower, green beans, or zucchini, 1 cup cooked brown rice
All lean proteins, veggies, and fruits are interchangeable within their categories based on your dietary preferences. As you can see, the DASH diet allows for a large amount of food daily.
In Conclusion
We have learned exactly what the DASH diet is and how it is helpful for those with heart issues. The DASH diet, or Dietary Approaches to Stop Hypertension, was conceptualized specifically for those with high blood pressure. It can help prevent further damage to the heart, leading to a happier and healthier you. If you are recommended by a doctor to begin the DASH diet, our meal plan will be an excellent guide for beginning your journey.
