The DASH diet is a healthy eating plan that can help you manage diabetes, hypertension and heart disease. The DASH diet was developed by the National Institutes of Health (NIH). It includes low-sodium and high fiber foods, as well as fruits, vegetables and whole grains.
DASH Diet Basics
The DASH diet is a great way to lose weight, lower your blood pressure and reduce the risk of heart disease. This eating plan has been proven effective in several studies, including one that found that people on this plan lost more weight than those following a standard low-fat diet.
The DASH diet is also known as the Dietary Approaches to Stop Hypertension (DASH) diet because it helps lower blood pressure. It emphasizes fruits and vegetables instead of meat; whole grains over refined ones like white bread or white rice; and low-fat dairy products instead of high-fat ones like butter or cheese. The DASH diet emphasizes nutrient-rich foods such as fish, olive oil and nuts rather than heavily processed foods with added sugar or salt that offer little in terms of nutrients but may pack on pounds if eaten frequently.
DASH Diet Foods
The DASH diet is high in fruits and vegetables, which are important sources of vitamins, minerals and fiber. Fruits and vegetables also have a low glycemic index.
Eat plenty of vegetables, especially cruciferous ones such as broccoli and cauliflower.
Eat fruit for dessert instead of sweets or chocolate.
Switch from white potatoes to sweet potatoes or yams (which are not related to potatoes). Sweet potatoes have more nutrients than white potatoes do, including vitamin C and beta carotene that may help prevent cancer. They also contain more fiber than white potatoes do.
DASH Diet Meal Plan and Recipes
The DASH diet is rich in vegetables, fruits and whole grains. It is low in total fat and saturated fat, cholesterol, salt (sodium), and added sugars. The diet includes vegetables (at least half of your plate), fruits (at least 1 cup per day), low-fat or fat-free dairy products (2–3 servings per day), fish (up to 6 ounces per week), poultry (no more than 3 ounces a day), beans and nuts (4–5 servings combined). You can eat as much as you want of the following foods:
Non starchy vegetables
Fruits
Whole grains
DASH Diet Tips
The DASH diet is rich in fruits, vegetables, fish and poultry, whole grains, nuts and seeds.
The DASH diet limits sweets and red meats.
Drink plenty of water every day (8-10 glasses) to stay hydrated and to help you feel full between meals.
The DASH diet can help you manage diabetes, hypertension and heart disease.
The DASH diet can help you manage diabetes, hypertension and heart disease.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts — all of which are good sources of protein. A typical day's eating plan for the DASH diet might include a breakfast of whole-grain cereal with fruit; a midmorning snack of yogurt with almonds;
lunchtime salad greens topped with lean ham; a midafternoon snack of applesauce on celery sticks; dinner consisting of a baked chicken breast served over instant brown rice pilaf with sautéed green beans sprinkled with slivered almonds and grated fresh Parmesan cheese as well as mixed fresh berries for dessert (a small glass).
With so many benefits, it’s no wonder that people are flocking to the DASH diet. If you have been diagnosed with hypertension or diabetes, this may be the perfect way for you to manage your condition and improve your overall health and wellbeing. As always, consult a doctor before starting any new diet plan and make sure that it fits your personal needs.
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(Author), Julie Andrews MS RDN CD (Author), Annie F Kelly MD FACC (Foreword)
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