Dash Diet – A dietary pattern
The DASH Diet is a dietary pattern that is being promoted by the National Heart, Lungs and Blood Institute – A U.S. based institute; used to prevent or control hypertension. It stands for Dietary Approaches to Stop Hypertension. It is a flexible eating plan that promotes a balanced lifestyle.
What is Hypertension?
Hypertension also known as High Blood Pressure in layman language. Hypertension can be a consequence of high cholesterol that leads to blockage of arteries by accumulation of plague.
As a result, the artery wall thickens, and the blood flow is hindered. When the blood supply to the cells is cut down, the heart exerts greater force to pump the blood. Hence results in hypertension (high blood pressure)
How to know if I am hypertensive?
• If your systolic blood pressure is ranging from 120-139 mmHg and diastolic blood pressure is from 80-89 mmHg you are pre-hypertensive
• But if your systolic and systolic blood pressure is 140 / 90 respectively or higher, you are hypertensive
What to eat in a DASH Diet
A DASH Diet is rich in fruits and vegetables, whole grains, lean meat, fish, poultry, nuts and beans, low fat dairy
It limits the consumption of fats, sugar sweetened products, jink food and red meat
Health Benefits of DASH Diet
• DASH Diet is proven to lower blood pressure and cholesterol in studies sponsored by the National Institutes of Health
• It lowers the risk of heart diseases, heart failure, kidney failure, diabetes, stroke, several cancers
• DASH Diet slows the progression of kidney diseases
Types of DASH Diet Plans
There are two hypes of DASH Diet eating plan based on the minimum sodium intake you are allowed, since sodium can drastically enhance the blood pressure
Standard DASH Diet
In standard DASH Diet plan, you can consume up to 2300 milligrams (mg) of sodium a day
Lower Sodium DASH Diet
In this, you can consume up to 1500 mg of sodium per day
How can I measure salt in milligrams at home
• One teaspoon of table salt has about 2300 mg of sodium
• 2/3 teaspoon of table salt has 1500 mg of sodium
• But be aware that many food items contain a natural sodium content
The DASH Diet for Weight Loss
DASH Diet plan for weight loss helps reduce excess body weight, helps people having metabolic syndrome, type 2 diabetes, Polycystic ■■■■■ Syndrome (PCOS) and post-menopausal weight loss
It has focus on cutting down the extra fat and sweet consumption, lower the sodium content and enhance the consumption of fruits and vegetables
Daily Nutrient Goal used in DASH Diet studies
For a 2000 kcal eating plan, the percentages of different nutrients are provided below:
Macronutrients
• Total fat allowed is 27% of total kcals
• Saturated fats consumed are 6% of kcals
• Protein is 18% of calories
• Carbohydrates consumed are 55% of kcals
• Fiber allowed are 30 g
• Cholesterol 150 mg
Micronutrients
• Sodium 2300 mg
*1500 mg of sodium is recommended for people who have high blood pressure, metabolic diseases, middle aged and older people
• Potassium 4700 mg
• Calcium 1250 mg
• Magnesium 500 mg
Conclusion
DASH Diet does not only helps control blood pressure by dietary modifications, but it also adds the diversity to your plate. It is lifestyle modification needed to live a healthy life. Consuming a moderate carbohydrates and protein and low-fat diet and diet rich in minerals like potassium, calcium and magnesium helps reduces the risk of metabolic diseases and enhance healthy living.