Diet Review: The DASH Diet

,Have you ever wondered what is included in a healthy diet? A short answer would be to choose high-quality foods from a variety of food groups in moderate amounts. High quality foods are usually nutrient dense. Nutrient dense foods provide healthful nutrients for the calories you consume. The quality of your diet matters as much as the calories. High-quality foods include minimally processed foods such as fruits, vegetables, whole grains, healthy fat, and healthy protein.

Many healthy eating patterns or diets have nutrient-dense foods as key components. On the other hand, they may vary depending on the purpose of the eating pattern or diet. In this post, we are going to take a closer look at one specific diet, the DASH diet.

What is the DASH diet?

 DASH stands for Dietary Approaches to Stop Hypertension. As indicated in the name, it is used to help manage or prevent hypertension or high blood pressure. Untreated high blood pressure can have negative health effects, including heart disease. Research supports that the DASH diet might help lower blood pressure and reduce the risk of heart disease and some other conditions.

What does the DASH diet include?

 In addition to a variety of nutrient-dense foods, the DASH diet emphasizes lowered salt intake and increased intakes of nutrients that can help control blood pressure. Depending on the daily energy needs, the DASH eating plan provides recommended daily servings for different food groups.

Some traits of DASH diet:

• Includes a variety of foods such as vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry or lean meats, and nuts
• Limits sources of saturated fats, such as red meats
• Limits salt
• Limits sugary beverages and sweets
• Heart-healthy

Here is a sample of what the DASH diet may include for 1 day:

(Source: https://www.nhlbi.nih.gov/sites/default/files/publications/WeekOnDASH.pdf)

Talk to your healthcare provider if you think the DASH diet may be a healthful choice for you.