\n DASH diet explained<\/p>\n
High blood pressure<\/a> (hypertension) can increase your risk of heart and circulatory diseases. But changing what you eat can make a difference.<\/p>\n In the 1990s, a new diet was designed to lower blood pressure by researchers at the National Heart, Lung, and Blood Institute in the United States.<\/p>\n It was called DASH diet, which stands for \u2018Dietary Approaches to Stop Hypertension\u2019.<\/p>\n The aim of the diet is to cut down on salt<\/a>\u00a0(sodium) and eat more nutrients like fibre, potassium and calcium that can help to lower blood pressure naturally.<\/p>\n It contains lots of fruits, vegetables, wholegrains<\/a>\u00a0and low-fat dairy products, and is low in salt, saturated fats<\/a>, sugary foods<\/a>\u00a0and alcohol<\/a>.<\/p>\n The standard version of the diet limits your sodium intake to 2,300mg or less a day, which is around 6g or 1 teaspoon of salt.<\/p>\n And a lower-sodium version of the diet \u2013 with no more than 1,500mg sodium or around 4g or three-quarters of a teaspoon of salt a day \u2013 may help to lower blood pressure further.<\/p>\n
To find out if you have high blood pressure, your doctor or nurse will take your blood pressure with a monitor that involves having an inflatable cuff positioned around your upper arm.<\/p>\n You will be diagnosed with high blood pressure if the top number on the monitor is over 140mmHg (this is the systolic blood pressure) and your bottom number is over 90mmHg (this is the diastolic blood pressure), or over 135mmHg and 85 mmHg if you’ve measured your blood pressure at home.<\/p>\n
Many studies have shown that the DASH diet can help you reduce these numbers to a healthy level.<\/p>\n One large study published in 2019 in the journal Nutrients<\/a> looked at 7 meta-analyses (including 15 observational studies and 31 controlled trials) of the DASH diet.<\/p>\n It showed that the diet was linked to a 5.2mmHg decrease in systolic blood pressure (the top number) and 2.6mmHg decrease in diastolic blood pressure (the bottom number).<\/p>\n The study also found that the diet was linked to a 20 per cent lower risk of cardiovascular disease<\/a>, such as heart attack<\/a>, stroke<\/a>\u00a0or coronary heart disease<\/a>.<\/p>\n As well as high blood pressure, research suggests the DASH diet may improve other risk factors of heart and circulatory diseases too, such as high cholesterol<\/a>, blood sugar levels<\/a>\u00a0and excess weight<\/a>.<\/p>\n
The DASH diet recommends eating a certain number of servings (portions) of each food group. It also explains how much of each food group counts as 1 serving.<\/p>\n
\u00a0<\/p>\n The number of servings is slightly different depending on how many calories you need<\/a>, but for a 2,000 calorie a day diet, this would be:<\/p>\n \u00a0<\/p>\n DASH diet recipes<\/p>\n As long as you\u2019re aiming for the right balance of different food groups, you do not have to eat any specific foods or meals to follow the DASH diet.<\/p>\n A day of eating according to the diet could look like this:<\/p>\n Breakfast:\u00a0Bircher muesli<\/a>.<\/p>\n Lunch:\u00a0Black bean and sweet potato burritos<\/a>.<\/p>\n Snacks:\u00a0Salmon pate on wholegrain toast<\/a>\u00a0and a\u00a0piece of fruit like a banana or apple.<\/p>\n Dinner:\u00a0Baked biryani chicken and rice<\/a>.<\/p>\n Dessert:\u00a0Yogurt coated strawberries<\/a>.<\/p>\n This would contain roughly:<\/p>\n 9 \u00bd portions of fruit and vegetables Discover more heart-healthy recipes<\/a>.<\/p>\n DASH diet vs Mediterranean diet<\/p>\n
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\n Benefits of the DASH diet<\/p>\n
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\n DASH diet food plan<\/p>\n
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\n 7 portions of wholegrains
\n 7 portions of lean meats, fish and eggs
\n 1 \u00bd portions of dairy
\n 3 \u00bd portions of nuts, seeds and beans
\n 1.33g of salt<\/p>\n