What is the heart-healthy DASH diet?

A popular eating plan with a catchy acronym, the DASH diet is designed to help lower blood pressure, but what exactly can you eat while doing it?

DASH (diet to stop high blood pressure) diet It has been around for about 25 years and is one of the top diets recommended for overall health and heart disease prevention.

One of the recent studies on the DASH diet published in Journal of the American College of Cardiology “We found some of the strongest evidence that diet directly affects heart damage. Our findings show that dietary interventions can improve cardiovascular risk factors in a relatively short period of time.” According to Boston Medical Center (BIDMC) and Harvard Medical School: time.

Juraschek notes that the DASH diet is a combination of fruits, vegetables, and whole grain.

What is the DASH diet?

DASH is originally expensive blood pressureBased on research sponsored by US National Heart, Lung and Blood Institute (NHLBI).

According to the NHLBI, this is not a specific meal plan, but rather a list of daily and weekly nutritional goals.

vegetables, fruits, whole grains, fat-free and low-fat dairy products, fish, poultry, beans, nuts, Vegetable oilDASH limits fatty meats, full-fat dairy products, tropical oils, sugar-sweetened drinks, and sweets.

Foods should be low in both saturated and trans fat, and sodium. According to the NHLBI, they should be high in potassium, calcium, magnesium, fiber and protein.

One change is to replace 10% of your carbs with protein or unsaturated fat. National Institutes of Health (NIH (National Institutes of Health).

Benefits of the DASH Diet

According to the NIH, this diet was named #1 for healthy eating and heart-healthy diets in US News & World Report’s 2021 Best Diets report.

follow it and go down high blood pressureimproves cholesterol, helps prevent type 2 diabetes, and reduces the chances of kidney disease, heart disease, heart failure, and stroke. National Library of Medicine.

According to the NIH, a combination of nutrients and reduced salt lowers blood pressure, but even without changing sodium intake, following other parts of the diet was still effective in lowering high blood pressure.

Also limit alcohol and processed foods, according to the U.S. National Library of Medicine.

In its 2021 Scientific Statement on Dietary Guidance, the American Heart Association recommended both the Mediterranean and DASH diets for heart health.

People who follow their hearts――healthy eating The pattern reduces cardiovascular mortality by up to 28%, according to guidance citing previous studies.

DASH diet food list

The diet recommends eating specific amounts of each food group specified, but the amounts may vary depending on body size.Physicians can help individuals figure out details, but NHLBI guidelines Based on a 2,000 calorie diet for an average sized person.

Also this:

• Grains: 6-8 servings per day
• Meat, poultry, fish: 6 ounces or less per day
• Vegetables: 4-5 servings per day
• Fruit: 4-5 per day
• Low-fat or fat-free dairy products: 2-3 servings per day
• Fats and oils: 2-3 servings per day
• Sodium: Up to 2,300 mg per day, better still 1,500 mg per day
• Nuts, seeds, dried beans, peas: 4-5 servings per week
• Sweets: 5 meals or less per week

Fat should provide no more than 30% of a person’s daily calories. Eating a combination of foods such as bananas, potatoes, avocados, tomatoes, soybeans, apricots, citrus fruits, yogurt, and tuna provides approximately 4,700 milligrams (mg) of potassium per day. People with kidney problems should check with their doctor before adding this amount of potassium daily.

Getting Started with the DASH Diet Meal Plan

Start slow, experts suggest. Keep meat servings small. Add 1 serving of fruits and vegetables daily and increase gradually. Add vegetarian meals to your diet slowly.

Read Nutrition Labels, AHA Recommendation.

harvard health suggests several potential ways to add DASH-approved foods.

Kathy McManus, director of nutrition at Brigham and Women’s Hospital in Boston, suggests having plenty of fruits and vegetables for breakfast and adding them to egg white omelets and smoothies. For lunch, have a large salad sprinkled with lean proteins such as beans or tuna, nuts and grains, and a little olive herb oil.

French fries, veggie chili, and whole grain pasta dishes are other good options for DASH.

According to the National Library of Medicine, “Following this diet will give you all the nutrients you need. It’s safe for adults and children. It’s low in saturated fat, high in fiber, and recommended for everyone.” It’s style.” Primer About the DASH diet.

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