The DASH Diet: What Foods Does It Allow?

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a dietary pattern designed to help prevent and manage high blood pressure.

DASH diet

What is the DASH diet?

The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary plan specifically designed to help prevent and manage hypertension (high blood pressure). It emphasises a balanced and heart-healthy approach to eating, focusing on nutrient-rich foods that can positively impact blood pressure levels.

What foods are allowed in the DASH diet?

The DASH diet encourages a high intake of fruits and vegetables, as they are rich in potassium, magnesium, and fibre, which can help lower blood pressure.

This diet prioritises whole grains over refined grains. Foods like brown rice, quinoa, whole wheat bread, and oats are good choices for the DASH diet, as well as nuts, seeds and legumes.

People who follow DASH limit red meat and choose lean protein sources such as poultry, fish, beans, nuts, and seeds. They also opt for low-fat or fat-free dairy products, such as milk, yoghurt, and cheese.

dash veggies

The DASH diet recommends reducing sodium intake to help lower blood pressure. This involves minimising the use of salt in cooking and choosing low-sodium options when available.

The DASH diet proposes to reduce the intake of sweets, sugary beverages, and added sugars, and limit alcohol consumption.

Important note

When following the DASH diet, it’s essential to focus on overall healthy eating patterns, monitor portion sizes, and stay physically active. It’s always advisable to consult with a healthcare professional or a registered dietitian for personalised advice, especially if you have specific health concerns or conditions.

Healthypedia FAQ

The DASH diet stands for Dietary Approaches to Stop Hypertension.

The DASH diet emphasises the consumption of nutrient-rich foods that are low in saturated fats, cholesterol, and sodium, while high in potassium, calcium, magnesium, fiber, and protein.

It was developed by the National Heart, Lung, and Blood Institute (NHLBI).

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