- Dietary Approaches to Stop Hypertension. A.K.A, the “DASH” diet.
- What do you eat on the DASH diet?
- What is not allowed on the DASH diet?
Dietary Approaches to Stop Hypertension. A.K.A, the “DASH” diet.
What the DASH diet doesn’t do? – this is not a weight loss diet (such as the Keto diet). However, the 2018 U.S News and World Reports “Best Diets Rankings” placed the DASH Diet as #1 out of 40 other diets evaluated by a panel of experts.
Some major factors in the rankings are – long and short term weight loss, easy to follow, and overall health benefits.
Director Kathy McManus – Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital states; “it has all the attributes of a diet that promotes overall health”
What do you eat on the DASH diet?
Grains: 6 to 8 servings a day
Vegetables: 4 to 5 servings a day
Fruits: 4 to 5 servings a day
Dairy: 2 to 3 servings a day
Lean meat, poultry and fish: 6 servings or fewer a day
Nuts, seeds and legumes: 4 to 5 servings a week
Fats and oils: 2 to 3 servings a day
Sweets: 5 servings or fewer a week
What is not allowed on the DASH diet?
|Cookies||Snacks||Cold cuts and cured meats|
|Chips||Meat dishes||Breads and rolls|
|Sodas||Soups||Sauces and gravies|
|Sugary beverages||Salad dressings||Soups|
Is the DASH Diet for Weight Loss?
The answer is no. With any diet if someone cuts calorie intake and increases exercise the result will be weight loss. The DASH diet improves overall health with notable benefits in regard to lower blood pressure. Which in some cases my help someone move away from medications that treat hypertension and high blood pressure.
What does a person have to do on the DASH diet?
- One reason the DASH diet is preferable over other diets is its ease of use. Simply use the foods mentioned here and limit salt.
|Oatmeal with Applesauce||Freshly Squeezed Orange Juice|
|Whole Wheat English Muffin with Jam||Wheaties® with Skim Milk Topped with Ripe Raspberries|
|Light Yogurt||Cinnamon Raisin English Muffin with a Schmear of Light Cream Cheese|
|Lunch||Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,|
|Chicken Waldorf Salad||Topped with Romaine Lettuce Leaves|
|Dinner Roll||Minestrone Soup|
|Snack||Handful of Almonds|
|Light String Cheese|
|Italian Bread Dipped in Olive Oil|
|Dinner||Grilled Salmon with Barbecue Sauce|
|Roasted Chicken Breast||New Petite Red Potatoes|
|Baked Potato||French-style Green Beans, Dusted with Crushed Hazelnuts|
|Asparagus||Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette|
|Tomato Spinach Salad with Balsamic Vinaigrette||Very Berry Sundae|
|Apple Crisp Topped with Frozen Yogurt||(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)|
|Fruits & Vegetables:|
|Bananas||Bread & Grains:|
|Bell Peppers||Brown Rice|
|Cabbage||Whole Wheat Bread|
|Carrots||Whole Wheat Tortillas|
|Cauliflower||Whole Wheat Pasta|
|Corn||Whole Grain Cereal|
|Green Beans||Nuts & Seeds:|
|Lemons & Limes||Almonds|
|Meat & Seafood:||Margarine|