DASH Diet

December 20, 2024

Published

Last updated

December 20, 2024

Graham's Key take aways :

The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium intake and increasing nutrient-rich foods to manage blood pressure.

The DASH diet promotes consumption of wholegrains, fruits, vegetables and lean protein whilst limited ultra-processed foods and added sugars.

What Is the DASH Diet?

The DASH diet (Dietary Approaches to Stop Hypertension) is a scientifically backed eating plan designed to lower high blood pressure (hypertension). It prioritises nutrient-dense foods that provide essential minerals like potassium, calcium, and magnesium to help regulate blood pressure levels.

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Core Principles of the DASH Diet:

Low Sodium: Targets a daily sodium intake of 1,500–2,300 mg

High Nutrient Density: Focuses on potassium, calcium, and magnesium-rich foods.

Balanced Macronutrients: Incorporates carbohydrates, proteins, and healthy fats in moderation.

For more details, visit the NHS Guide on Blood Pressure and Diet.

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Benefits of the DASH Diet

Lowers Blood Pressure

The diet's reduced sodium content and nutrient-rich profile help manage hypertension.

See how the DASH diet can help reduce blood pressure at the NHLBI (National Heart, Lung, and Blood Institute).

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Supports Heart Health

By reducing cholesterol levels and inflammation, the DASH diet promotes cardiovascular health.

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Aids in Weight Management

The inclusion of whole, fibre-rich foods promotes satiety and healthy weight loss.

Learn more about maintaining a healthy weight with DASH at the CDC Healthy Weight Guide.

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Improves Metabolic Health

Regulates blood sugar and reduces the risk of type 2 diabetes.

Read about managing blood sugar and the role of DASH at the Diabetes UK Website.

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Boosts Overall Nutrition

Encourages consumption of essential vitamins and minerals through whole foods.

Find detailed dietary recommendations from the NHS Eatwell Guide.

DASH Diet Food List

For additional guidance on food choices, consult the NHLBI DASH Eating Plan Guide.

How to Start the DASH Diet

Gradual Sodium Reduction

Start by reducing processed foods and opt for fresh ingredients.

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Prioritise Meal Planning

Incorporate DASH-approved recipes into your weekly routine.

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Pair with Physical Activity

Combine the diet with moderate exercise to enhance its benefits.

Find exercise recommendations at the NHS Physical Activity Guide.

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Track Progress

Monitor blood pressure and weight to measure effectiveness.

Learn how to monitor blood pressure at home with guidance from the NHS Blood Pressure Management Page.

Conclusion

The DASH diet offers a sustainable approach to managing hypertension and improving overall health. With its emphasis on whole foods and balanced nutrition, it is widely recognised as one of the most heart-healthy dietary plans.

Related Terms

Hypertension: High blood pressure that can lead to heart disease.
Low-Sodium Diet: A dietary approach to reduce salt intake.
Mediterranean Diet: Another heart-healthy eating plan emphasising healthy fats and lean proteins.

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