DASH (Dietary Approaches to Stop Hypertension) diet is designed to improve general health and prevent diseases by reducing risk factors. The DASH eating plan does not underscore any special foods but recommends different numbers of servings for various food groups to be met (or limited) on a daily or weekly basis. This plan suggests:
- Plenty of vegetables, fruits and whole grains
- Fat-free or low-fat dairy products, fish, poultry, beans, nuts, seeds and vegetable oils.
- Choosing foods low in sodium and limiting added salt
- Limiting refined sugar
DASH diet is high in potassium, calcium, magnesium, protein, fibre, other vitamins and minerals; it is low in sodium, saturated and trans-fats. With the help of a dietician, DASH diet is easy to follow. Based on your calorie requirement, you will be advised on the recommended daily servings. You will learn about the serving sizes of food groups to make a diet plan. Learning to read food labels empowers you to opt for healthier products. Moreover, you will have less room for processed or packaged foods in your diet as these are more likely to contain higher sodium content.
What are the benefits?
Several studies have shown that DASH diet may improve:
- Blood inflammatory markers
- Blood lipid profile
- Glycaemic control
- Hypertension
- Kidney disease
- Cardiovascular diseases, such as heart failure, coronary heart disease and stroke
