Dash Diet

DASH diet Eating Plan

Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. 

Dash diet, unlike others, isn't truly designed to be used for the short term. Results vary on a case by case basis, but this approach to eating is often recommended for many years before true results are seen and doctors relax on restricting certain items.

What can you eat on the DASH diet? 

Here's everything you'll be able to enjoy on the DASH diet:

• Fruits: Apples, oranges, unripe bananas, apricots, and berries, or any variety that is low in sugar.
• Vegetables: Anything that falls under this category, and the more the better; including frozen and canned products, as long as they don't contain added sodium. 
• Whole grains: Whole-grain breads, brown rice, and rich, ancient grains like bulgur, quinoa, and oatmeal.
• Healthy dairy: Fat-free cheese, milk, and yogurt.
• Lean meats: Skinless chicken, white fish, turkey, and the occasional serving of red meat or pork.
• Nuts, seeds, and legumes: unsalted raw almonds, sunflower seeds, kidney beans.
• Healthy vegetable-based oils, including olive oil
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Here's what you should avoid and limit as much as possible:

• Sugary products: Candy, cookies, sodas, and canned or sugar-added fruit juices and other treats should be eliminated.

• Enriched Grains: White bread, pasta, plus things like packaged potato snacks.
• Anything containing elevated sodium levels. Think: frozen meals, convenience store snacks, fast food.
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• Alcohol: In excess, it can be quite the stress on blood pressure, and added stress on liver.

Although the DASH diet was not designed to promote weight reduction, this eating plan can be followed at a lower calorie level for weight loss, and as you replace high-calorie, high-fat foods with low-calorie vegetables and fruits, weight will likely trend down.

How does the DASH diet lower blood pressure and promote weight loss?

The DASH diet is rich in potassium, magnesium, calcium, and fiber; and has a low content of sodium (salt) and saturated fat. Adding more of these nutrients improve the electrolyte balance in the body, allowing it to excrete excess fluid that contributes to high blood pressure. These nutrients also promote relaxation of the blood vessels, reducing blood pressure. These nutrients are often deficient in overweight and obese people, so the DASH diet can help correct those deficiencies and help people feel better. By itself, some people may lose weight with the DASH diet, but most will need to add exercise or further reduce carbohydrates to see big weight losses. The good news for people with diabetes, prediabetes, or insulin resistance is that the DASH diet does improve insulin sensitivity.

What are some DASH diet recipes?

Breakfast

• Whole grain toast, avocado, smoked salmon
• Night before muesli - in a glass refrigerator container combine equal parts quick oats, unsweetened coconut flakes, raw sunflower seeds, and frozen blueberries. Mix and cover with ½” unsweetened almond/oat/coconut milk or low-fat dairy milk if you aren't intolerant.

Lunch

• Make it easy. Make your lunch a salad plus protein and enjoy the millions of variations on the theme.
• From home: leftover roasted veggies and grilled chicken on a bed of butter lettuce with extra-virgin olive oil and quality balsamic vinegar and chopped walnuts drizzled on top
• If you are out: A mixed greens salad, hold the cheese, add chicken, hard-boiled egg, or grass-fed steak. Put the dressing on the side, and dip your fork in to get flavor with each bite without overdoing it.

Dinner

• Keep it simple. Focus on a healthy flavorful vegetable recipe, complement it with a protein, and add a side of whole grains.
• Brown rice pilaf made with pine nuts, celery, onion, and herbs de Provence.
• Grilled wild salmon with cracked pepper
• Steamed broccolini with small pat of butter or olive oil drizzle

Snacks

• Fresh fruit and nuts and small servings of low fat dairy are the mainstays of the DASH diet snacks.