Eating for a Healthy Heart: The DASH Plan
It may help decrease abnormally elevated blood pressure and reduce health risks.
Why is it important to prevent and treat hypertension?
According to the World Health Organization, hypertension (abnormally high blood pressure) affects 1.28 billion adults (30–79 years old) worldwide. Interestingly, almost half of those affected globally (46%) are not aware of the problem.
Elevated blood pressure is not only widespread but is also associated with major health concerns, such as the risk of heart disease or stroke. The decision whether and which medical therapy is necessary should be made by a qualified healthcare professional. However, in addition to medical therapy (when indicated), lifestyle modifications may help reduce and keep blood pressure under control.
What is the DASH eating plan?
The Dietary Approaches to Stop Hypertension (DASH) plan is an eating pattern that has shown positive effects in reducing blood pressure.
It includes the consumption of whole grains, vegetables, fruits, low-fat dairy, nuts, beans, fish, and poultry. Contrarily, the consumption of sweets, sugar-containing beverages, and red meat is limited.
Overall, the DASH plan is rich in fibre, protein, calcium, potassium, and magnesium. However, it is low in cholesterol, saturated and total fat, and sodium (salt).
The recommended servings of different food groups in the DASH eating plan depends on the number of calories a person consumes per day. For example, according to “Your Guide to Lowering Your Blood Pressure with DASH”, the suggested number of servings for a diet consisting of 2,000 calories/day includes:
- Grains, especially whole grains — 6–8 daily servings (serving size example: 1 slice of bread or ½ cup cooked rice)
- Vegetables — 4–5 daily servings (serving size example: 1 cup leafy vegetable or ½ cup vegetable juice)
- Fruits — 4–5 daily servings (serving size example: 1 medium fruit or ½ cup fruit juice)
- Low-fat or fat-free milk and milk products — 2–3 daily servings (serving size cup: 1 cup milk or 1 cup yogurt)
- Lean meats, fish, or poultry — up to 6 daily servings (serving size example: 1 oz cooked fish)
- Fats or oils — 2–3 daily servings (serving size example: 1 teaspoon vegetable oil or 1 tablespoon mayonnaise)
- Seeds, nuts, or legumes — 4–5 servings per week (serving size example: ½ cup cooked peas or dry beans)
- Added sugars or sweets — up to 5 servings per week (serving size example: 1 tablespoon sugar or 1 cup lemonade)
Other things to consider when starting the DASH eating plan
- People who have not regularly consumed fruits, vegetables, or whole grains (fibre-rich foods) may initially experience some bloating or diarrhoea. To prevent this, it is recommended to increase the consumption of fruits, vegetables, and whole grains gradually.
- Individuals with food allergies or intolerance can substitute the products they don’t tolerate with options that work for them. For example, someone who has difficulties digesting milk can use lactose-free milk.
- If a person treated with antihypertensive medications starts following the DASH eating plan, the guidelines recommend them to continue taking the prescribed medications and to talk to their physician about their new eating pattern and treatment.
Combining the DASH plan with lifestyle modifications
Implementing the DASH eating plan together with healthy lifestyle habits, such as remaining physically active and maintaining healthy weight, may help achieve optimal results.
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Disclaimer
The content of this article is for informational and educational purposes only. It does not substitute professional medical advice.
