Dash Forward To Better Health With The DASH Diet

The so-called DASH (Dietary Approaches to Stop Hypertension) diet has actually been around for some time and has gained some recent popularity. The DASH diet was created based on research coming from the United States National Institutes of Health and was originally designed to be a blood pressure lowering way of eating for people with hypertension. Since its inception, the DASH diet has been shown to lower the risk of many diseases, including cancer, heart disease and diabetes. In addition, the DASH diet can also assist with healthy, sustainable weight loss.

The diet has undergone some modifications over the years. It was originally quite high in grains and carbohydrates and has been modified to fit in better with carbohydrate-controlled weight loss principles. The new DASH diet cuts back on “empty carbs” and includes more proteins and essential fats. The DASH diet is recommended by leading health authorities, including The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services), The American Heart Association, The Dietary Guidelines for Americans, and US guidelines for treatment of high blood pressure. 

Read on to learn more about how to incorporate DASH principles into your life.

Evidence Based

The DASH diet came out of National Institutes of Health studies that examined three dietary plans and their effects. The DASH plan, which incorporated the most fruits and vegetables, low fat or nonfat dairy, beans, and nuts, proved the most effective. The diet was able to reduce systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3mm Hg in patients with pre-hypertension. These changes also occurred regardless of changes in weight.

Two experimental diets were selected for the DASH study and compared with each other. The third diet, which was low in minerals and fiber and represented a more typical American diet, was used as a control. The other experimental diet was similar to the control but also contained fruits and vegetables. The DASH diet was high in fruits and vegetables and low-fat dairy products, as well as lower in overall fat and saturated fat, and higher in fiber and protein compared with the control diet. The DASH diet also allowed for small amounts of sugars and treats, in contrast to the other diets, which included more liberal amounts. Since its inception, the DASH diet has been studied and proven to help ward off many chronic diseases.

See Also: Do Natural Hypertension Treatments Work?

Non-Faddish

What separates the DASH diet from other eating plans is its sensibility and sustainability. There is nothing completely forbidden in the DASH diet and it does not cut out whole food groups. It is easy to follow and fits in with most lifestyles and preferences. Depending on the degree of weight loss you require, the dash diet can be modified by adjusting its calorie content.

Who Should Follow The DASH Diet?

The DASH diet is really for anyone who wants to follow a health lifestyle and prevent disease. The following groups will benefit specifically:

People at risk of chronic disease. Some people might have a family history or some other propensity towards hypertension, cardiovascular disease or cancer. Although this group may not be presenting with any clinical issues, following the DASH diet can help prevent future issues from arising.

Hypertensive patients. Since the DASH diet was originally designed for people with chronically high blood pressure (hypertension), the diet can be followed as an alternative to medication or as an adjunct to medication in those who cannot control their blood pressure through diet alone.

People wanting to delay ageing. Since the DASH diet is rich in antioxidants from fruits and vegetables, it provides a good basis for an anti-ageing plan by being rich in a variety of anti-aging antioxidants.

Athletes and physically very active people. Since this is a higher carbohydrate way of eating, the DASH diet is a great way for active people and athletes to gain extra glucose energy on a calorie controlled, nutrient rich plan.

Families. Since this diet does not restrict any food groups and is sensible and balanced, the whole family can enjoy its benefits. Cooking in a DASH friendly way ensures that children get the right start and learn healthy eating habits early in life.

See Also: Lower Your Blood Pressure Through Your Diet

DASH Basic Principles

The DASH diet is a diet rich in fruits and vegetables. It also encourages whole-grains as well as lean meats, fish and poultry. Vegetarian protein sources from nuts, seeds and legumes are another major feature. The diet also restricts sodium intake to suitable levels.

In summary, the original DASH Diet includes:

The DASH diet has been slightly modified by professionals too with some going for more fats or reducing the wholegrain content of the diet but the basic principles have remained unchanged.

Sample Menu Plan- Basic

Sample Menu Plan- Vegetarian