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The DASH Diet

Submitted by maria on Mon, 11/30/2015 - 21:32
DASH diet
Kristi Friesen, Project Open Hand Registered Dietitian Categories:
Nutrition

The DASH (Dietary Approaches to Stop Hypertension) diet is focused on preventing and reducing hypertension. DASH is promoted by the National Heart, Lung and Blood Institute and the National Institute of Health. The DASH diet is well supported by research as being effective in lowering hypertension.

What is hypertension?
Hypertension is also called high blood pressure. You can have high blood pressure for many years without any symptoms, but it can cause damage to your blood vessels and heart if untreated. Uncontrolled high blood pressure can increase your risk for serious health problems such as heart attack, stroke, and kidney disease.

How can I reduce hypertension?
Daily physical activity and taking prescribed medication can help reduce hypertension, in addition to following the DASH Diet plan. The foods in the DASH diet focus on reducing sodium, and increasing foods high in the minerals calcium, potassium, and magnesium. The diet is also low in fat and high in fiber which is beneficial for many individuals including those without high blood pressure.

Here’s the eating plan for the DASH diet based on a 2,000 calorie diet. For more detailed information, go to www.dashdiet.org, or check out the DASH Diet book from your local library.


Eating plan for the DASH diet