DASH diet limits sugary treats, high-sodium ingredients, and saturated fat. This diet is built around foods rich in potassium, magnesium, and calcium. The goal is to lower blood pressure and reduce the risk of cardiovascular diseases. Long-term (6-12 months) for lowering blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. What is the recommended timeframe of the DASH diet? However if you already have low blood pressure, it’s worth consulting with your GP before making changes to your diet. Those with already high blood pressure will see the greatest improvement, but it can also help people with normal blood pressure, too. Is there anyone who won’t benefit from the DASH diet?ĭeveloped by the National Institute of Health, the diet is pretty full-proof for most people. What are the other benefits of the DASH diet?Įffectively, the DASH diet is a more guided and regimented way of healthy eating, which means it brings other benefits as a side effect, such as helping to prevent osteoporosis, heart disease, strokes, several types of cancer and diabetes, and it may aid weight loss, though that’s not it’s primary goal. For snacks, you’re good with most nuts and fruits (in moderation) and for dinner lean chicken or fish with lots of vegetables and small amounts of grains like quinoa and brown rice are recommended. For lunch, try sliced chicken and veggies, wholegrain wraps with hummus and carrot sticks or salmon on wholegrain bread. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has been researched for over 25 years revealing powerful benefits for managing. What can I and can’t I consume on the dash diet?įor breakfast, you should start off with something like oatmeal and blueberries, greek yogurt and granola or multi-grain toast with avocado or egg. DASH Diet: What Is It Consume <10 of calories per day from added sugars Consume <10 of calories per day from saturated fats Consume <2,300. The diet was created after researchers noticed a correlation between people who followed mainly plant-based diets and a subsequently lower blood pressure. It involves eating a variety of foods rich in potassium, calcium and magnesium and swapping red meat to lean proteins like chicken, fish and beans. This is a quick-to-cook meal using turkey medallions with a crisp coating. Start this breakfast the night before so you can get some extra sleep in the morning.

It’s heavy on vegetables, whole grains, protein and low-fat dairy, and requires you to cut back on salt and processed foods, sugary drinks and snack. 55 Recipes to Jump Start the DASH Diet Overnight Oatmeal.

Basically, it's common sense healthy eating, but put into a plan based on your caloric needs.

It focuses on balance and moderation, and doesn’t require you to cut out any food groups (whoop) and it’s been shown to keep blood pressure at a safe and healthy level through nutrition rather than medication. It was developed by the National Institute of Health’s (NIH’s) National Heart Lung and Blood Institute (NHLBI) and it’s been voted the best diet in the world for 8 consecutive years by the US New & World Reports. The DASH diet is a lifelong dietary approach to healthy eating aimed at controlling and preventing hypertension (or high blood pressure).

Dash meals