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