Ever heard of the DASH diet?
It’s not likely to be one that graces the cover of the latest celeb magazine, but when it comes to a way of eating (dare we say “diet”?) that offers us real health benefits this is one of them.
DASH stand for: Dietary Approaches to Stop Hypertension and is an approach to food which is proven to help lower high blood pressure (Hypertension = high blood pressure).
How does the DASH diet work?
This approach combines different food groups, can improve the quality of our foods and is proven to help lower blood pressure. The key points are:
Aim to eat at least 5 portions per day.
(You’ve heard this one before!). Fresh, frozen, dried, juiced or canned – they all count!
- If you’re using canned varieties, look for those lower in salt and sugar
- If you’re opting for dried- remember the portion size is smaller (30grams for dried fruit, 80grams for others)
- Limit juice to 150 ml max per day
Reduce fat dairy products.
Include two to three servings per day. Some dairy foods can be high in saturated fat, so opt for lower-fat versions such as semi-skimmed milk, low-fat yoghurts and low-fat cheese. A portion is:
- 30grams (1oz) of cheese
- 100 -125grams of yoghurt
- 200ml (1/3 pint) milk
Dairy foods are good sources of calcium
Wholegrain foods – aim for two to three servings per day.
A serving of wholegrain is:
- Wholewheat pasta, brown rice, quinoa: 2-3 heaped tablespoons
- Wholemeal bread & granary bread: a medium slice
- Wholemeal wrap or pitta bread: half a pitta bread or wrap
- Wholewheat crackers & Rye crispbreads: 2 pieces
- Oats: one heaped tablespoon, uncooked
- Wholegrain cereals e.g. Weetabix, bran flakes & shredded wheat: 3 heaped tablespoons
Oily fish – aim for at least one portion each week.
Examples of oily fish are: salmon, pilchards, sardines, mackerel, herring and trout. Oily fish are rich in omega 3 fatty acids.
- One portion is 140grams
The DASH approach also reduces the intake of:
- Sugar – by limiting sugar-sweetened drinks and sweets
- Saturate fat – by limiting full-fat dairy and fatty meats
This approach can be used as additional help to reducing blood pressure from other well known approaches to reducing blood pressure, such as:
- Reducing salt
- Keeping alcohol to safe recommended limits
- Maintaining a healthy weight, or weight loss if needed
The research on the DASH diet, tells us that people with higher blood pressure levels gain the greatest benefit in terms of blood pressure reduction from this dietary approach. Additional benefits are seen in people who combine the DASH diet with a reduction in their salt intake in reducing their blood pressure.
The DASH eating plan has benefits for our cholesterol profile as well as ensuring lots of fibre for our gut and heart health and calcium for our bone health. The DASH diet can be used in conjunction with approaches to losing weight, supporting a healthier weight and optimal nutritional intake for our health.
If you would like more information or support to manage your blood pressure, please get in touch.