Tips and info about DASH Diet - diet to lower blood pressure and support general heart and brain health.
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a diet consisting of lots of fruits and vegetables, four to five servings of dairy, low in sodium and saturated fat.
The DASH diet provides numerous benefits for overall health, including reducing the risk of heart disease, diabetes, cancer and cognitive decline. It is also a component of the Mind diet which has been shown to reduce cognitive decline.
The DASH diet was created based on a 1997 clinical trial titled dietary approaches to stop hypertension and is supported by the National Heart, Lung and Blood Institute. It is a healthy diet plan for almost anyone, especially those with high blood pressure or a family history of high blood pressure.
The DASH Diet recommends four to five servings of fruit and vegetables a day, two to three servings of low-fat dairy products, small portions of lean meats, nuts and seeds three to four times a week, and unsaturated fats for cooking.
A good candidate for the DASH diet is someone who wants to have an overall well-balanced diet, especially if they have a family history of heart disease or high blood pressure.
The only potential risks associated with the DASH diet are if a person has been instructed to reduce their potassium intake or if they are taking an anticoagulant drug that requires them to keep their diet consistent. It is important to speak to your physician or registered dietitian about any concerns.
To make the DASH diet fit into your lifestyle, start by adding more fruits and vegetables to each meal and incorporating some low-fat dairy into your diet. This will help you meet the primary goals of the diet and get the benefits of potassium.