DASH to Good Health

 DASH to Good Health

Dietary Approaches to Stop Hypertension, DASH.

DASH is based on American National Institute of Health studies that examined 3 dietary plans that were non-vegetarian and their results.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk products, whole grains, fish, poultry, beans, seeds and nuts.

DASH emphasizes good eating habits while suggesting healthy alternatives to junk food and discourages the eating of processed foods.

This eating plan has no special foods, recipes and is easy to follow. It is a plan for eating a certain number of servings from various food groups.

The number of servings will depend on the total calories you are allowed in a day, this is calculated by using your age and defined level of physical activity.

It is a heart healthy way of eating which is low in saturated fat, trans fat, cholesterol and rich in nutrients that are associated with lowering blood pressure, mainly potassium, magnesium, calcium, protein and fibre.

There are eight food groups defined in DASH.

Grains (wholegrain usually), vegetables, fruit, fat-free or low-fat milk products, lean meat, poultry and fish, nuts, seeds and beans, fat and oils, sweets and added sugars.

Grains such as brown rice or whole wheat pasta or bread are advised for most servings of grain as they are more nutritious and a good source of fibre.

Eggs are high in cholesterol, so limit egg yolks to no more than 4 a week. Two egg whites contain the same amount of protein as 1 oz of meat.

A teaspoon of salt has about 2300 mg of sodium and 2400 mg is the recommended daily allowance in the USA.

The less sodium you eat, the better you will be able to control your blood pressure.

When preparing foods, hide the salt shaker, and be creative with herbs, spices, low-salt sauces, vinegar, lemon and lime.

Gradually change the way you eat.

Give yourself time to adjust, by making the eating changes over a few days or weeks to your daily routine.

For snacks and desserts, eat fruit or foods low in saturated fat and trans fat, cholesterol, salt, sugar and calories. The things to try, like unsalted nuts and seed, raisins, unsweetened dried fruit, low-salt crackers, frozen yoghurt, plain popcorn or even raw vegetables.

DASH has more servings of fruits and vegetables and whole grain foods than you might be used to eating.

Foods high in fibre may cause some bloating and diarrhoea, to avoid this problem, gradually increase your intake of fruit, vegetables and whole grains over several weeks.

For those with trouble digesting milk products, try lactose free milk.

For those that are allergic to nuts, use seeds or dried beans or peas instead.

If you are taking blood pressure medicines then continue to take them but inform your doctor that you are now eating the DASH diet.

Additional lifestyle changes, if necessary can be made while following the DASH eating plan.

For example, losing weight while following the DASH eating plan.

DASH is full of lower calorie foods such as fruits and vegetables so it is versatile and easily changed to help weight loss.

The best way to reduce your weight is to do it gradually, over time by increasing physical activity and eating less.

DASH combined with regular exercise like walking, or swimming will help you lose weight and stay in shape in the long term.

Start with a 15 minute walk every day and gradually increase the duration of activity as you get fitter and lighter. The goal is to achieve at least 30 minutes of moderate exercise in a day, either 30 minutes at a time or in short intervals of 10 minutes.

DASH can help to prevent and control high blood pressure.

It is well balanced, versatile and can help you in weight-loss if needed.

It ensures your nutritional needs are met and also provides other health benefits to your heart