More than 65 million or 1 in 3 American adults have high blood pressure and few are taking the right precautions to prevent complications. Uncontrolled blood pressure can increase the risk of heart disease and stroke.
The Dietary Approaches to Stop Hypertension or DASH diet is recommended to reduce the chances of developing high blood pressure (hypertension) and helps lower blood pressure in those with hypertension.
What is Hypertension?
Hypertension is persistently high arterial blood pressure, defined as systolic blood pressure above 140mm hg or diastolic blood pressure above 90 mm Hg (1). High blood pressure is dangerous because it makes the heart work too hard and the high blood flow can cause damage to the heart, kidneys, brain and eyes. It is important to have your blood pressure checked regularly as high blood pressure often has no warning signs or symptoms.
What is the DASH diet?
The DASH diet focuses on lowering the intake of saturated fat, cholesterol, total fat and sodium. The diet emphasizes fruits, vegetables and fat-free milk and milk products. It also reduces the intake of red meats, sweets, added sugars and sugar containing beverages. The diet is rich in potassium, magnesium, calcium, protein and fiber.
Starting the DASH Diet
Change gradually
- One or two servings of fruits and vegetables each day until you reach a goal of 6-8 serving per day.
- Transition from whole milk to drink 1%milk then to skim
- Limit foods that are high in fat
Think of meat as a side dish
- only 3 ounces of meat at meal
Remove salt from the table
- use herbs to flavor food
Eat more whole grains
- Choose whole grain breads, cereals, pasta and rice
Along with the DASH diet it is recommended to
- Maintain a healthy weight
- Be physically active on most days of the week
- If you drink alcoholic beverages, do so in moderation
- If on medication, take them as prescribed by the Doctor
Sample Menu
2000 calories
Breakfast
- 1 cup whole grain cereal
- 1 cup low fat milk
- 1 mini whole wheat bagel
- 1 Tbsp peanut butter
- 1 medium banana
Lunch
- 3 ounces skinless, chicken breast
- 2 slices of whole wheat bread
- 1 slice natural cheddar cheese
- 1 large leaf romaine lettuce leaf
- 2 slice tomatoes
- 1 Tbsp low fat mayonnaise
- 1 cup cantaloupe chunks
- 1 cup apple juice
Dinner
- 1 cup whole wheat spaghetti
- ¾ vegetarian spaghetti sauce
- 4 Tbsp parmesan cheese
- 1 cup spinach salad with
- ¼ cups fresh carrots
- ¼ fresh mushrooms
- 1 Tbsp vinaigrette dressing
- ½ cup cooked corn
- ½ cup canned pears
Snack
- 1/3 cup unsalted almonds
- ¼ cup dried apricots
- 1 cup low fat yogurt
1600 calories
Breakfast
- ½ cup non instant oatmeal
- 1 medium banana
- ½ fat free yogurt
- 1 cup low fat milk
Lunch
- 2 slices whole wheat bread
- 3 oz turkey breaks
- 1 large leaf romaine lettuce
- 2 Tbsp low fat mayonnaise
- 1 Tbsp mustard
- 1 cup steamed broccoli
- 1 medium orange
Dinner
- 3 ounces baked fish
- 1 cup brown rice
- ½ cup zucchini
- 1 cup carrots
- 1 small whole wheat roll
Snack
- 2 Tbsp peanuts
- 1 cup low fat milk
- ¼ cup dried apricots
Reference:
- Mahan, Escott-Stump. Krause's Food, Nutrition and Diet Therapy. Pennsylvania, 2004
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