What is the DASH Diet?
The DASH diet, Dietary Approaches to Stop Hypertension (National Heart, Lung and Blood Institute) to prevent hypertension (high blood pressure).
It emphasizes fruits, veggies, whole grains, lean protein and low-fat dairy, which are high in potassium, calcium, protein and fiber.
DASH restricts foods high in saturated fat, such as full-fat dairy foods. DASH caps sodium at 1 and a half grams daily, is balanced and can be followed long term.
A typical serving guide fon a the DASH diet
- Vegetables: about five servings per day
- Fruits: about five meals per day
- Carbohydrates: about seven servings per day
- Low-fat dairy products: about two servings per day
- Lean meat products: about two or fewer servings per day
- Nuts and seeds: 2 to 3 times per week
My personal findings after trying the dash diet for hypertension were:
- I was never salt sensitive
- The diet didn’t help
- The Keto diet worked best for lowering my blood pressure
Check out some recipes!