All about DASH diet

Are you suffering from blood pressure? Here is a diet that claims to bring it under control it. Read on to know everything about DASH diet.

What is DASH diet

DASH stands for Dietary Approaches to Stop hypertension. DASH diet emphasises on eating more nutrients, and reducing the intake of food with no nutritional value. It also encourages you to have less sodium in your normal diet. Thus, this diet is designed for reducing hypertension.

This diet is not designed for weight-loss; it focuses on eating patterns that will make your heart healthy.

The theory behind DASH diet

Potassium, calcium, fiber, proteins etc. are good for the body and help in improving heart health. On the contrary, junk food, food with loads of sodium etc. are bad for your heart. DASH diet works on the principle of “eat healthy food”. It is more or less a balanced diet.

How does DASH diet work

First, you need to determine the calorie intake with accordance to age. Second deciding factor is the activity level. After taking these two parameters into consideration, you can decide the kind of food that is needed to get these calories. In addition to this, you also need to go easy on salt.

Is DASH diet for weight-loss

It can be! Yes, this diet isn’t primarily designed for weight-loss but if you stick to the healthy food regime, you will definitely lose some weight. DASH diet doesn’t promise weight-loss, it promises better health.

Pros and cons of DASH diet

It is a heart healthy diet and unlike other diets it is nutritionally sound. There are no cons as such, but it is a tough diet to follow and might be harsh on your pocket.

DASH diet and sodium

The aim of DASH diet is to reduce the sodium in the body. Sodium has a direct effect on your blood pressure and reducing the level of sodium can also reduce your blood pressure.

There are two versions DASH diets considering the amount of sodium:

  1. Standard DASH diet: Consume maximum 2300 mg of sodium per day.
  2. Lower sodium DASH diet: Consume maximum 1500 mg of sodium per day.

Fast fact: 100gms of table salt provides 38,000 mg of sodium and 100gms of French fries has 300 mg of sodium

Exercise and DASH diet

Exercise is recommended for a healthy body and weight-loss; it does not have any direct connection to the diet.

What to eat

DASH diet recommends grains, vegetables, fruits, nuts and seeds, lean meat, dairy etc. every day. The number of servings can differ from person to person. Also, it is important to cut back on oil and fat, sweets and alcohol.

DASH diet is not a diet for one disease – it is a diet for all diseases.

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