Everything you need to know about the DASH diet

Everything you need to know about the DASH diet

The DASH diet is a diet recommendation that is based on the studies that were sponsored by the National Heart, Lung, and Blood Institute (NHLBI). This diet was the result of the findings of researchers that people who were on a plant-based diet had lower incidences of hypertension when compared to those who were not. DASH stands for Dietary Approaches to Stop Hypertension and has been found to lower hypertension as well as improve cholesterol levels.

Components of the DASH diet

The DASH diet lays emphasis on whole grains, fruits, and vegetables while including poultry, lean meats, and fish. There is also a DASH diet that in addition to the other recommendations also advises that one lowers their sodium intake as well.

Vegetables

The DASH diet advocates a minimum intake of four to five servings of vegetables in a day. A serving is calculated as a cupful of green leafy vegetables with raw and half a cup of cooked or raw cut vegetables.

Fruits

At least four to five servings of fruits are recommended to be consumed per day. This could be in the form of whole or cut fruit, frozen or canned fruit or sugar-free fruit juice. Whenever applicable to the fruit, it is better to retain the peel as peels have a high fiber content.

Whole grains

The diet recommends that a person eats six to eight servings of grain-based foods such as pasta, rice, bread, and cereals. Whole-grains are preferable for the added fiber and nutrients in them. The diet recommends that fats not be added to grain-based dishes.

Dairy

Two to three servings of low fat or fat-free dairy and dairy products are recommended per day. However, the diet does not advise cheese as they are high in sodium.

Lean meat, seafood, and poultry

It is recommended that one’s intake of lean meat, seafood or poultry should be limited to six or fewer servings per day with one serving being an ounce of the same. Meat should be well-trimmed and one must and choosing heart-healthy fish varieties such as salmon is advised. It is also noted that reducing the portions of meat, fish, and poultry will result in the ability to add more vegetables to one’s diet.

Legumes, seeds, and nuts

Four to five servings of nuts, seeds, and legumes a week are ideal. The fat content in nuts is found to be beneficial as nuts are high in Omega-3 fatty acids and monounsaturated fats, both of which are highly beneficial for one’s good health. Nuts are very high in calories which is why they are not recommended in higher quantities.

Fats

Although fats are essential for the normal functioning of the body, consuming access facts may cause high health risks. The DASH diet recommends that one should keep one’s fat intake within 30% of one’s daily calorie intake. Saturated and trans fats are best avoided altogether.

Sweets

The diet recommends limiting sugar-sweetened sweets, and beverages. Five or fewer servings of sweets per week are within the limits of the DASH diet.

Caffeine and alcohol

The DASH diet does not have anything to recommend regarding the intake of caffeine but advises that alcohol be limited to not more than two drinks a day for men and one or fewer per day for women.