The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a dietary plan designed to lower and manage high blood pressure. It's a popular and effective approach that emphasizes whole, unprocessed foods, fruits, vegetables, and whole grains while limiting saturated and unhealthy fats.
The DASH diet was developed by the US-based National Heart, Lung, and Blood Institute (NHLBI) as part of the Dietary Intervention for Hypertension (DASH) study. This study, conducted in the late 1990s, aimed to evaluate the impact of different dietary patterns on blood pressure. The DASH diet emerged as the most effective approach in lowering blood pressure.
The DASH diet is a healthy-eating plan designed to help prevent or treat hypertension. It also helps lower cholesterol linked to heart disease.
“The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietary Guidelines for Americans. That's about the amount of sodium in 1 teaspoon of table salt. A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider,” suggests an article titled DASH diet: Healthy Eating to Lower Your Blood Pressure, provided by the US-based Mayo Clinic on its website.
Also read | High blood pressure: Reduce salt intake in your daily diet, maintain healthy weight, eat dark chocolate
Key components of the DASH Diet
The DASH diet is characterised by the following key components:
- Increased consumption of: Fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry, fish, nuts, and seeds.
- Reduced consumption of: Saturated and unhealthy fats, sodium, sugary drinks, and added sugars.
The DASH diet offers numerous health benefits, including:
- Lowering blood pressure: The primary goal of the DASH diet is to reduce high blood pressure, which is a major risk factor for heart disease, stroke, and kidney disease.
- Improving heart health: By reducing sodium intake and increasing consumption of fruits, vegetables, and whole grains, the DASH diet can help lower cholesterol levels and reduce the risk of heart disease.
- Promoting weight management: The focus on whole, unprocessed foods and portion control can help with weight management, which is another important factor in managing blood pressure.
- Reducing the risk of type 2 diabetes: The DASH diet can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Potential hazards of the DASH Diet
While the DASH diet is generally considered safe and effective, it's important to note that some individuals may need to make adjustments to their dietary plan. For example, individuals with certain medical conditions or allergies may need to modify the DASH diet to meet their specific needs. Additionally, it's essential to consult with a healthcare professional before making significant changes to your diet.
The DASH diet is a comprehensive and effective dietary plan for managing high blood pressure and improving overall heart health. By emphasising whole, unprocessed foods and limiting unhealthy fats and sodium, the DASH diet can help individuals achieve optimal health and well-being.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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