Dietary Approaches to Stop Hypertension is referred to as DASH. The DASH diet is a healthy eating regimen created to help manage or prevent high blood pressure (hypertension). Foods high in potassium, calcium, and magnesium are included in the DASH diet. These vitamins and minerals aid with blood pressure management. The diet restricts foods that are heavy in salt, saturated fat, and added sugars. The DASH diet has been shown in studies to decrease blood pressure in as little as two weeks. Low-density lipoprotein (LDL, generally known as "bad") cholesterol levels can be reduced by diet as well. A key risk factor for heart disease and stroke is high blood pressure, which is also associated with high LDL cholesterol levels.
The DASH diet promotes the development of a flexible, balanced eating pattern that is conducive to heart health. It's simple to follow utilising items from your local supermarket. The DASH diet is high in fruits, whole grains, and vegetables. Dairy products with no or little fat, fish, poultry, beans, and nuts are all included. It prohibits foods high in saturated fat, such as fatty meats and whole milk, from being consumed. When adhering to DASH, it's important to select foods that are rich in protein, fibre, calcium, magnesium, and potassium, low saturated fat, and almost no sodium.
The DASH diet specifies daily and weekly nutritional goals. Your daily calorie requirements will determine how many portions you should consume.
Grains: 4-6 servings of grains each day. One serving is one slice of bread, one gram of dry cereal, or half a cup of cereal, rice, or pasta that has been cooked.
Vegetables: 4-5 servings of vegetables daily. A serving is equal to one cup of raw leafy green vegetables, half a cup of cooked or raw chopped vegetables, or one-half cup of vegetable juice.
Fruits: Four to five servings daily. One medium fruit, 1/2 cup fresh, frozen, or canned fruit, or 1/2 cup fruit juice make up one serving.
Dairy: Dairy products with reduced or no fat: two to three servings daily. A serving is equal to 1 cup of milk, 1 cup of yoghurt, or 1 1/2 ounces of cheese.
Meat: Six servings a day or less of lean meat, chicken, and fish. The equivalent of one serving is one gram of cooked meat, poultry, fish, or eggs.
Nuts, seeds, and legumes: Four to five servings per week. A serving is equivalent to 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 teaspoons of seeds, or 1/2 cup of cooked beans (dried beans or peas).
Fats: 1-2 servings of fats and oils daily. A serving consists of 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons salad dressing.
Sweets: 5 servings or less per week of sweets and added sugars. One serving is one tablespoon each of sugar, jelly, or jam, half a cup of sorbet, or one cup of lemonade.
7-day DASH meal plan
Day 1
Breakfast: Add berries, seeds, and nuts to whole-grain oatmeal.
Lunch could be a salmon and broccoli quinoa bowl.
Dinner can become low-fat sour cream and salsa on black bean tacos
Day 2
Breakfast: Prepare a fruit smoothie with Greek yoghurt in a blender
Lunch: A salad with diced tomatoes, cucumbers, and grilled chicken. With a dressing made of low-fat yoghurt
Dinner: Swordfish with lemon and quinoa
Day 3
Breakfast: Berries and low-fat Greek yoghurt smoothie
Lunch: spinach, strawberry, low-fat feta, and chickpea salad
Dinner: Stir-fry dish with broccoli, bell pepper, snow peas, and cubed chicken over brown rice
Day 4
Breakfast: Tofu scramble with salsa and whole-grain bread
Lunch: A tuna salad wrap with low-fat yoghurt
Dinner: A white bean, mixed vegetable, and salt-free broth minestrone soup
Day 5
Breakfast: Chia pudding cooked with unsweetened almond milk and fruit
Lunch: Seaweed salad, edamame, and tuna in a quinoa poke bowl
Dinner: Turkey burgers with lettuce, tomato, and a whole wheat bun
Day 6
Breakfast: A smoothie with low-fat yoghurt, mango, and spinach
Lunch: Lean ground beef tacos and slaw for lunch
Dinner: Whole-wheat pasta with sauce
Day 7
Breakfast: Porridge made with whole grains, pears, and cinnamon
Lunch: A whole grain wrap with cucumber, tomato, and hummus
Dinner: A lentil curry with celery, carrots, and onions