The DASH diet you need to know

The DASH diet is a healthy eating plan

DASH diet stands for Dietary Approaches to Stop Hypertension.

The DASH diet is a healthy eating plan designed to help prevent or treat high blood pressure, also called hypertension. It may also help reduce cholesterol linked to heart disease, called low-density lipoprotein (LDL) cholesterol.

High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.

Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

The diet limits foods high in salt, also known as sodium. It also limits added sugars and saturated fats, such as those found in fatty meats and full-fat dairy products.

The DASH diet helps create a healthy eating style for life. No special food or drinks required. Diet foods are available in grocery stores and most restaurants.

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet specifically designed to control and prevent high blood pressure (hypertension). Not only does it help control blood pressure, but it can also aid in weight loss and improve heart health. The DASH diet focuses on increasing your consumption of foods rich in potassium, calcium, magnesium, and fiber.

Remember that maintaining a healthy lifestyle includes not only diet but also regular physical activity and maintaining a healthy weight.

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Here are the key features of the DASH diet:

1. **Reduce Sodium:**

– Limit sodium intake to help control blood pressure.

– Increase the use of potassium-rich foods, such as fruits, vegetables, whole grains, beans, and foods that are not heavily processed.

2. **Foods rich in fiber:**

Increase your fiber consumption, especially water-soluble fiber such as found in fruits, vegetables, and whole grains.

– Fiber can help control feelings of fullness and maintain body weight.

3. **Foods rich in calcium and magnesium:**

Include calcium-rich foods like unsweetened milk and yogurt, and magnesium-rich foods like nuts, whole grains, and green vegetables.

4. **Reduce saturated fat and cholesterol:**

– Limit saturated fat and cholesterol, regularly use unsaturated fats, such as those from flaxseed oil and olive oil.

5. **Control your intake of red meat and sugar-rich foods:**

– Reduce consumption of red meat, processed meat, and foods high in sugar, such as sweets and soft drinks.

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6. **Reduce salt intake, limit alcohol and caffeine**

Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommend that men limit alcohol consumption to no more than two drinks per day and women to one or less.

The DASH diet isn’t about caffeine. How caffeine affects blood pressure remains unclear. But caffeine can cause blood pressure to increase, at least in the short term

Foods that are central to the DASH diet are low in salt. Therefore, following the DASH diet has the potential to reduce salt intake.