Dash Diet


DASH is an acronym for “Dietary Approaches to Stop Hypertension”. The Dash Diet is designed to help people who suffer from hyper tensions and those who suffer form blood pressures. The diet reduces the intake of salt and provides nutrition and general health to the body.

The Dash Diet is made up of 2,000 calories a day although there are no specific meal plans that are designed to help you out. Each individual is expected to follow his or her own meal plan that is made on the recommendation given to them.

One thing to keep in mind about the Dash Diet is that it may require you to have more fat flushing fruits, vegetables and grains that you normally take. Since the content of the diet will be high in fiber it could cause inflation and diarrhea in some cases. If these symptoms occur it is advised to slowly increase the intake of fruits, vegetables and grains.

To follow the diet is fairly simple the itinerary mentioned in the meal plan has either to be decreased, increased or added into your diet. For example if you don’t take fruits you can add it with every meal or you can have it as a snack.

If you normally prefer to drink sodas or sugar sweetened teas after or with your meals it would be advised to start drinking milk. This would increase your intake of low fat dairy products. It is also advised to keep away from saturated fat, cholesterol and calories.

Particular attention needs to be drawn to the fact that calories are essential for sustaining human life. If one did not have any calories in his or her body he or she would cease to exist. Hence, even to carry out the minimum body activity such as vital activity of the body, calories are essential. Though one may not indulge in heavy exercise or any type of exertion that requires strenuous effort, he or she still needs calories. However, those that have particular health problems, lowering their calorie level through the Dash Diet are advised.

For those who have fat on their body already as opposed to muscle, they may not need an intake of calories as much as an individual with less fat on his or her body. In view of the number of calories and other food substances that might worsen a person’s health condition, the following Dash Diet is advised. The following are the approximate portions that a person suffering with hypertension should intake:

  • Low-fat/fat-free dairy 2-3 Calcium, potassium, magnesium and protein
    Vegetables 4-5 Potassium, magnesium and fiber
  • Fruits 4-5 Potassium, magnesium and fiber
  • Grains and grain products 7-8 Carbohydrates and fiber
  • Meat, Poultry and fish 2 or fewer Protein and magnesium
  • Nuts, seeds and beans 4-5 per week Magnesium, potassium, protein and fiber
  • Fats and oils** 2-3 this applies to added fat; all other food choices should be low-fat
  • Sweets 5 per week Make these treats low-fat whenever possible

As observed above, it is clear that this is a typical diet for individuals suffering from high blood pressure or hypertension. This is because of the particular food substances advised here in addition to a cut in fat content along with a drop in salt level.