DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH Diet is an eating plan that can help manage and prevent high blood pressure (hypertension): a major risk factor for heart disease and stroke. This heart-healthy diet can also help lower and maintain low-density lipoprotein (LDL) cholesterol and blood sugar levels. These secondary benefits are important because high cholesterol and high blood sugar are also significant risk factors for cardiovascular disease.
The DASH Diet focuses on a variety of fresh produce like fruits, vegetables and whole-grains along with lean proteins and low-fat dairy products. These foods are rich in calcium, magnesium and potassium (essential minerals for heart health). The DASH Diet limits sodium, saturated fats and added sugars: all of which can negatively impact your health.
What To Eat On The DASH Diet
Although there are many DASH Diet meal plans available online, those can be hard to follow. They require planning and adhering to a weekly plan, which is not always realistic for many people. An easier way to approach the DASH eating plan is to count your servings.
The exact number of servings will depend on your caloric needs. However, the guidelines for a 1,600 to 2,000 calorie daily diet are as follows:
- 4 to 5 fruits per day
- 3 to 5 vegetables per day
- 6 to 8 grains (whole-grains preferably) per day
- 3 to 6 servings (ounces) of lean meat or fish or eggs per day
- 2 to 3 low-fat or fat-free dairy products per day
- 2 to 3 healthy fats or oils per day
- 3 to 5 servings of nuts, seeds and legumes per week
- 3 to 5 servings (or less) of sweets or added sugars
What Are The DASH Diet Serving Sizes?
Serving sizes vary between different types of foods, so there’s no “one size fits all.” However, we have provided some examples of common food items to get you started.
Fruits:
- 1 medium-sized fruit (any kind)
- 1/2 cup sliced fruit
- 1/2 cup fruit juice (Try to focus on whole fruit rather than juice.)
Vegetables:
- 1 cup raw vegetables or leafy greens
- 1/2 cup cooked vegetables
Grains:
- 1 slice bread (whole-wheat, multigrain, rye, etc.)
- 1/2 cup cooked rice, pasta or whole-grains
- 1/2 cup raw oats
- 1 oz whole-grain cereal
Proteins:
- 1 oz lean meat, poultry or fish
- 1 egg
Low-Fat And Fat-Free Dairy:
- 1 cup low-fat or fat-free milk or plant-based milk
- 1 1/2 oz cheese
- 1 cup low-fat or fat-free yogurt
- 1/2 cup low-fat cottage cheese
Legumes, Nuts And Seeds:
- 1/2 cup cooked beans or lentils
- 1 1/2 oz nuts
- 1 tablespoon seeds
- 2 tablespoons nut butter
Fats And Oils:
- 1 teaspoon olive oil or other vegetable oil or spread
- 1 tablespoon salad dressing (2 tablespoons low-fat)
- 1/4 avocado
Sweets And Sugary Foods:
- 1 cup soda
- 1 tablespoon sugar
- 1 tablespoon honey, maple syrup, jelly or jam
- 1/2 cup low-fat frozen yogurt or ice cream
If you need to reduce your blood pressure, cholesterol or blood sugar levels, the DASH Diet is a proven way to improve your numbers. It is no quick fix though. To reduce your long-term risk for heart disease, the DASH Diet should be viewed as a lifelong lifestyle change rather than a temporary diet.
The good news is that the DASH Diet is a balanced, sustainable way of eating that is suitable for anyone looking to prevent or treat hypertension. If you have hypertension, always consult your healthcare provider before making any dietary changes.
The team at Advanced Cardiovascular Specialists consists of North Louisiana’s leading experts in cardiovascular care. For more information or to schedule an appointment, please call our office at (318) 798-9400.