Benefits of the Dash DietĪlthough people with more severe hypertension may not be able to eliminate medication, it is proved to help improve response to medication and not only lower blood pressure but also cholesterol.īy losing weight on the diet and exercising, you can reduce insulin resistance and reduce the risk of developing diabetes. Since the diet eliminates a lot of high fat, sugary and processed foods, you may find that you reduce your calorie intake which will result in weight loss.īecause the DASH diet is a healthy way of eating, it is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease stroke and diabetes. The food in this eating plan is very low in sodium, so naturally you'll need to avoid foods with a high salt content. Foods high in sugar as well as high fat snacks should be a skipped too.
The diet doesn’t have a stance on caffeine, but it does raise blood pressure temporarily Look out for sugar in common products, it’s often hidden.ġ serving = 420ml beer or 1 glass of wine Trim off fat where possible Better to grill, bake or roast.ġ serving = 1 TBSP of sugar, 1 TBSP of jam or jelly, 1 cup of lemonade, ½ cup of sorbet On most days, try to get at least one serving from each of the. Variety and color are key to a healthy diet. Stay away from trans fatsġ serving = area of your palm/6 ounces/170gĪvoid fatty cuts like bacon. Explore the produce aisle and choose something new. Help the body absorb vitamins and help your immune system. High fat content and contain a lot of caloriesġ serving = 1 TBSP of low fat mayonnaise, Tsp margarine, olive oil Whole-wheat or whole grain is better than refinedġ serving = 2 TBSP of sunflower seeds, 1/3 cup nuts High fibre, low to moderate-fat foods that include fruit and vegetables, low-fat or non-fat dairy and whole grains.ġ serving = ½ cup veggies or 1 cup green leafy vegetablesĪvoid canned veg, as there’s often added saltġ serving = a medium sized fruit, or a half cup of fresh, frozen or canned fruitīe careful of added sugar in canned fruitġ serving = 1 cup fat-free or low-fat milk or yoghurtġ serving = 1 slice bread or ½ cup brown rice The diet doesn’t list specific foods to eat, but recommends specific servings of different food groups.
The idea of the Dash Diet is to increase foods that are lower in sodium as well as foods that are rich in potassium, magnesium, fibre and calcium - all nutrients that help to lower blood pressure.
The diet is also recommended for menopausal women who want to reduce their risk of heart disease and manage their weight. DASH is an eating plan recommended by doctors when treating people with high blood pressure/ hypertension. Known as a silent killer, many people don’t know they have high blood pressure, as there are no obvious symptoms that can progress to an advanced stage before it is discovered. High blood pressure affects more than a billion people worldwide and it is linked to a higher risk of heart disease, kidney failure and stroke. Dietary Approaches to Stop Hypertension – DASH.
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