DASH is just an astronomical word but its abbreviated for “Dietary Strategies to Avoid Hypertension. This famous diet was developed by the experts of the National Heart, Lung, and Blood Institute. It is rather simple and really not difficult because this diet is focused on following a diet full of wholesome, healthy foods.
Dash diet plan focuses mainly on lowering sodium consumption and consuming more fruits and vegetables. It also stresses consuming whole products such as fruits, veggies, whole grain, fish, poultry, beans, nuts and vegetable oils while limiting saturated fat, including fatty meats, full-fat dairy and other oils such as coconut oil and palm oil. It also suggests to reduce sugars and add artificial sweeteners.
Types of Dash Diet
The Standard DASH diet:
People consume up to 2,300 mg per day.
The Low Sodium DASH diet:
The maximum sodium intake is 1,500 mg per day.
In a clinical experiment to determine the effect of the diet, researchers found that incorporating the DASH diet with a reduced intake of sodium had a greater effect on blood pressure than simply sodium of these acts.
When people lower their consumption of salt they must increase on potassium-containing foods. Potassium is important because it helps to relax the blood vessels, and it lowers the blood pressure . Adults must look to eat 4,700 mg of potassium per day.
Foods that contain potassium include:
- lentils and kidney beans
- dried fruit, such as apricots, prunes, and raisins
- orange juice
A half-cup of dried apricots will provide around 30% of a person’s daily need for potassium. A cup of cooked lentils provides 21%.
Tips For Dash Diet
- Always make sure there is plenty of color on your food plate.
- Diet consists of vegetables, fruits, and low-fat dairy products.
- Vegetables salad and fruit salads as side dishes.
- Go for fruit-based desserts, rather than cake and pastries.
- Construct your diet around the main dishes rather on side dishes.