The DASH Diet, Healthy Eating for Your Heart - Start Today.
The term “diet” simply refers to the variety of foods we consume in whatever shape or form. However, our natural and socioeconomic environment has encouraged the general population to interpret the term “diet” as something limiting, namely as a technique of losing weight.
There are many Diets to follow in 2022, but Heart Disease is the number one disease in the USA for people’s death. Even though DASH Diet proved its Heart-healthy Benefits from the 1900s, Still people did not follow DASH Diet, so on this American Heart Month, recalling the DASH diet to make people have a Healthy Heart.
What is DASH Diet?
DASH Diet (Dietary Approaches to Stop Hypertension.)
The DASH diet is a dietary pattern recommended by the National Heart, Lung, and Blood Institute in the United States to prevent and control hypertension.
Among roughly 40 diets assessed by U.S. News and World Report, the DASH Diet created by the National Institutes of Health was named the “best overall” diet and was ranked first in the “healthy eating” and “heart disease prevention” categories.
Why is a Diet to Stop Hypertension?
Heart disease is a leading cause of death in both men and women in the United States.
The DASH diet is intended to prevent the development of hypertension (high blood pressure) by altering dietary patterns for the rest of one’s life.
It is intended to assist in shifting one’s eating patterns toward consuming delicious but healthy meals, hence preventing the development of high blood pressure.
This is generally accomplished by lowering sodium intake by consuming a variety of foods that are high in nutritional value and high in potassium, calcium, and magnesium.
What is High Blood Pressure?
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High blood pressure is defined as having a blood pressure greater than 140/90 mmHg* * Blood pressure is commonly measured in millimeters of mercury, or mmHg, and prehypertension is defined as blood pressure ranging between 120/80 and 139/89 mmHg.
High blood pressure is harmful because it causes your heart to work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to operate poorly or not at all.
High blood pressure, if not regulated, can cause heart and kidney problems, stroke, and blindness.
What is DASH Diet Eating Plan?
The DASH diet plan does not necessitate the use of any special meals and instead sets daily and weekly nutritional targets. This strategy suggests:
- Eating of vegetables, fruits, and whole grains
- Adding Dairy products that are fat-free or low-fat, fish, poultry, legumes, nuts, and vegetable oils.
- Limiting saturated fat-rich foods such fatty meats, full-fat dairy products, and tropical oils including coconut, palm kernel, and palm oils.
- Sugar-sweetened beverages and desserts should be used in moderation.
A DASH Diet suggests keeping your salt intake below 2,300 mg for most people, and as low as 1,500 mg or less in some situations.
|Food Category||1,400 Calories||1,600 Calories||1,800 Calories|
|Sodium Limit Per Day||<2,300 mg||<2,300 mg||<2,300 mg|
|Grains Servings||5 to 6 Per Day||6 Per Day||6 Per Day|
|Vegetables Servings||3 to 4 Per Day||3 to 4 Per Day||4 to 5 Per Day|
|Fruits Servings||4 Per Day||4 Per Day||4 to 5 Per Day|
|Low Fat Dairy Servings||2 to 3 Per Day||2 to 3 Per Day||2 to 3 Per Day|
|Protein Servings||<3 to 4 Per Day||<3 to 4 Per Day||<6 Per Day|
|Nuts, Seeds, Beans & Legumes Servings||3 Per Week||3 to 4 Per Week||4 Per Week|
|Fats & Oils Servings||1 Per Day||2 Per Day||2 to 3 Per Day|
|Sweets & Added Sugars Servings||<3 Per Week||<3 Per Week||<5 Per Week|
Dash Diet Foods List
DASH Diet - More Fruits and Vegetables
Fruits and vegetables are high in potassium, which aids with blood pressure control. Because some studies link poor potassium intake to hypertension, making half of your plate fruits and vegetables will help you boost your intake.
- Collard greens,
- Mustard Greens
- Bok Choy
- Bell Peppers
- Green Beans
- Brussel Sprouts
DASH Diet -Low-fat or fat-free Dairy products.
Calcium is essential not only for bones but also for blood vessels. While dairy products are high in calcium, they also include saturated fats, which are bad for your heart.
Replace full-fat milk and dairy products with low-fat or fat-free alternatives, such as calcium-fortified soymilk.
Other Low-fat dairy includes:
- Low Fat Milk
- Low Fat Yogurt
- Low Fat Cottage Cheese (low sodium)
- Low Fat Cheese
DASH Diet - Wholesome Benefits of Whole Grains
Whole grains, with a daily serving recommendation of 6 to 8 servings, are the foundation of the DASH diet due to their potential to minimize the risk of hypertension.
- Sliced Bread
- Dry Cereal And Granola
- Ancient Grains
- Sprouted Grains
DASH Diet - Eat Nuts & Seeds
Unsalted nuts are high in unsaturated fats, which have been demonstrated to help lower “bad” (LDL) cholesterol when substituted for saturated fats.
Nuts, which are high in antioxidants, include chemicals that may help to protect blood vessels. These chemicals also aid in the maintenance of healthy blood vessels.
Nuts and Seeds Includes:
- Almonds (unsalted)
- Pistachios (unsalted)
- Cashews (unsalted)
- Walnuts (unsalted)
- Peanuts (unsalted)
- Peanut Butter
- Almond Butter
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Sunflower Seeds
- Sesame Seeds
DASH Diet - Protein & Omega 3 Fatty Acids
Omega-3 fatty acids, when consumed as part of a heart-healthy diet, can help reduce the risk of heart failure, coronary heart disease, cardiac arrest, and the most frequent kind of stroke.
- black cod,
- Bluefin tuna,
- Striped bass,
- Pork loin
- Grass-Fed Beef
DASH Diet - Limit your intake of sodium and saturated fat.
The DASH eating plan limits salt to 2,300 mg per day, however, those who limit sodium to 1,500 mg may show additional benefits in terms of blood pressure reduction.
A low-saturated-fat diet has also been demonstrated in studies to reduce the risk of heart disease and hypertension. Plant foods are an excellent source of nutrients, including protein, without consuming excessive amounts of saturated fat. Tofu, lentils, and beans are great choices.
7 Good Ways to Lower Your Sodium Consumption
Making more low sodium meal choices is a good starting point, but staying below 2,300 mg per day can still be difficult.
Sodium may be present in a variety of foods, and practically every recipe in the world asks for salt. Here are some simple ways to help you reduce your intake while adhering to your DASH eating plan:
- In addition to salt, flavor your dish with other flavors, herbs, and citrus.
- Track your daily food intake using an app to determine how much sodium you consume.
- Check the nutrition information and ingredient labels for hidden salt sources.
- Avoid fowl that have been packed in “broth,” “saline,” or “sodium solution.” (This is usually printed on the packaging.)
- Before eating canned beans, proteins, and vegetables, drain and rinse them.
- When dining out, request that your food be prepared without salt.
- Anything pickled, brined, cured, smoked, grilled, or seasoned with broth, au jus, soy sauce, miso, tomato sauce, other Asian sauces, should be avoided.
DASH diet Recommends changing lifestyle for good health and good for heart activities along with following DASH diet.
Maintain a Healthy Weight For Healthy Heart
Adults are considered to be at a healthy weight when their body mass index (BMI) is between 18.5 and 24.9. To determine your BMI, always consult with your doctor or healthcare professional about what BMI is appropriate for you.
The more body fat you have and the heavier you are, the more likely it is that you may acquire heart disease, high blood pressure, type 2 diabetes, breathing issues, and some malignancies.
If you have been diagnosed with overweight or obesity, you must follow your doctor’s weight-loss instructions.
Health doctors recommend dropping 5% to 10% of your starting weight over 6 months. Even if you don’t meet this objective, losing 3% to 5% of your current weight will reduce triglyceride and glucose levels in your blood, as well as your chance of developing type 2 diabetes.
Losing more than 3% to 5% of your body weight will improve blood pressure readings, lower “bad” LDL cholesterol, and improve “Good” HDL Cholesterol.
Be Physically Active Get Your Heart Pumping Good
Physical activity is essential. It increases heart health and overall fitness, so you’re not panting and puffing as you ascend a simple flight of steps.
Exercises that are both aerobic and muscle-strengthening are recommended to help lower blood pressure.
Regular physical activity may also help to raise “good” (HDL) cholesterol levels. Aim for 150 to 300 minutes of moderate-intensity physical exercise each week, as well as muscle-strengthening activities two or more days per week.
Moderate Drinking for Better Health
Adults of legal drinking age should keep an eye on their alcohol consumption.
One alcoholic beverage equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Men who wish to drink should limit their intake to two drinks or less per day, while women should limit their intake to one drink per day. Reducing your alcohol consumption may help you lower your blood pressure.
Moderate drinking may help to increase your overall health.
Manage your Stress Level - Avoid Heart Attack
According to research, an emotionally stressful occurrence, particularly one involving anger, might precipitate a heart attack or angina in certain people.
High blood pressure and other risk factors for heart disease can be worsened by stress.
Learning how to deal with stress and challenges can help you enhance your mental and physical health. Consider stress-relieving hobbies such as:
- Consultation with a professional counselor
- Participating in a stress-reduction program
- Meditation practice
- Engaging in physical activity
- Trying different relaxation techniques
- Communications with friends, family, and community or religious support systems.
DASH Diet - Check Before You Start
This diet will give you all of the nutrients you require. It is suitable for adults and children alike.
It is low in saturated fat and high in fiber, making it a healthy eating approach for everyone.
If you have a medical condition, consult your doctor before beginning this or any other diet plan to lose weight.
You’ll probably consume a lot more fruits, veggies, and whole grains if you follow the DASH diet.
These foods are high in fiber, and increasing your fiber intake too soon may cause gastrointestinal discomfort. Increase your fiber consumption gradually, and drink plenty of water.
Example of Dash Diet Plan:
- Breakfast: Whole grain toast with almond butter and a sliced banana.
- Lunch: Grilled chicken breast with roasted vegetables.
- Dinner: Baked salmon with quinoa and steamed asparagus.
- Breakfast: Greek yogurt with mixed berries and a drizzle of honey.
- Lunch: Whole grain pita stuffed with hummus, tomato, cucumber, and spinach.
- Dinner: Grilled vegetables with brown rice and a side of lentil soup.
- Breakfast: Oatmeal with almond milk, walnuts, and sliced peaches.
- Lunch: Chickpea salad with mixed greens and a lemon vinaigrette dressing.
- Dinner: Grilled chicken with roasted sweet potato and a mixed green salad.
- Breakfast: Whole grain cereal with almond milk and sliced banana.
- Lunch: Turkey and cheese sandwich on whole grain bread with a side of carrot sticks.
- Dinner: Grilled chicken with mixed vegetables and brown rice.
- Breakfast: Scrambled eggs with whole grain toast and avocado.
- Lunch: Grilled fish with quinoa and steamed vegetables.
- Dinner: Whole grain pasta with tomato sauce and a mixed green salad.
- Breakfast: Whole grain pancakes with mixed berries and a dollop of yogurt.
- Lunch: Whole grain pita stuffed with falafel and tabbouleh.
- Dinner: Grilled tofu with brown rice and roasted vegetables.
- Breakfast: Smoothie bowl with almond milk, frozen berries, and spinach.
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and a balsamic vinaigrette.
- Dinner: Whole grain risotto with roasted mushrooms and asparagus.
Achieve Your Heart health Wih DASH Diet
DASH Diet together with other lifestyle changes, can help you prevent and control high blood pressure.
If your blood pressure is not too high, you may be able to completely regulate it by modifying your eating habits, dropping weight if you are overweight, obtaining regular physical activity, and cutting back on alcohol.
DASH Diet also offers other advantages, such as decreasing LDL (“bad”) cholesterol and replacing some carbs with protein or unsaturated fat can have an even greater impact.
Lowering your cholesterol, in addition to lowering your blood pressure, can minimize your risk of heart disease.
Start Your heart Healthy – DASH Diet from Today!.