The Dash Diet (Dietary Approaches to Stop Hypertension)

The dash diet is a healthy and nutrient-dense meal plan that is specifically designed to treat or prevent hypertension. Hypertension is a condition of elevated blood pressure. Blood pressure is the force exerted by the blood on the walls of blood vessels. However, the increased pressure can lead to severe consequences. Hypertension is one of the primary risk factors for cardiovascular diseases which include atherosclerosis, heart attack, coronary dysfunction, stroke, heart failure, and aneurysm. It is very important to maintain stable blood pressure and this is where the DASH diet steps in.

The DASH diet is a consciously curated meal pattern that is focused on controlling blood pressure. The main goal of the DASH diet is to limit food that is high in sodium, saturated fat, and added sugars. On the other hand, the DASH diet includes foods that are rich in other essential minerals like potassium, calcium, and magnesium.

DASH DIET: What to eat?

The DASH diet meal plan includes a variety of heart-healthy food ingredients and a well-balanced nutrient-dense diet pattern. The DASH diet meal plan includes a lot of fruits and vegetables along with whole grains. It also includes good fat food sources, low-fat-free dairy options, fish, poultry, and beans. The DASH diet meal plan limits the intake of highly saturated fatty foods and meals and full-fat dairy products. When one is following a DASH diet meal plan it is important to choose foods that are low in sodium and saturated fats, high in potassium, calcium, and magnesium.

Let’s take a look at the list of ingredients you can and cannot use to incorporate in your DASH diet meal plan.