The Dietary Approaches to Stopping Hypertension (DASH) diet was developed in response to rising incidences of high blood pressure. It is recommended by the US government and is similar to the Canadian recommendations. Research has shown it to reduce blood pressure and protect against heart disease, stroke, cancer, diabetes and osteoporosis. There is also considerable research showing that it helps with weight loss even though is not one of the main aims of the diet.
It involves a diet low in saturated fats, with an emphasis on foods which are low in sodium. It tends to include whole grains, fruit, veg and low fat dairy products. The DASH food groups include:
- Vegetables 4-5 servings
- Fruit 4-5 servings
- Grains (mainly whole grain) 7-8 servings
- Low or non fat dairy products 2-3 servings
- Lean meats, poultry and fish 2 or less servings
- Nuts seeds and dry beans 4-5 servings
- Fats and oils 2-3 servings
One of the main problems with the DASH diet is that it requires people to plan their own daily meals based on the servings given by the diet. This could be difficult if you are not used to meal planning or need more specific guidance. However this could also be used as an opportunity to learn how to plan your meals and convert to a healthier diet. Overall, the DASH diet, if you can stick to it is a very good diet.
