DASH, which stands for Dietary Approaches to Stop Hypertension, is a healthy-eating meal plan designed to help the treatment or prevention of high blood pressure (hypertension). This diet includes low sodium foods, low in saturated fatty acids and foods rich in potassium, calcium, magnesium, fibre and lean protein. Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also lower low-density lipoprotein (LDL or bad cholesterol) cholesterol levels in blood. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. “This diet is heart friendly, which means it helps to reduce the risk of heart diseases,” says Esther Batetiwabo, a nutritionist. What to eat in DASH diet Jean Damascene Nshimiyimana, a nutritionist, says that a DASH diet is rich in vegetables, fruits and whole grains, fat-free or low-fat dairy products, fish poultry, beans and nuts. This diet limits foods that are high in saturated fat such as fatty meats and full-fat daily products. Nshimiyimana points out that it is important for hypertension patients to choose foods that are rich in potassium like banana and pineapple, fibre which is found in vegetables, and protein source foods like animal products, beans and soya. He goes on to note that people should consume foods with low saturated fats and foods with low sodium. He adds that the recommended servings of DASH diet provide daily and weekly nutrition goals, the number of servings you should have depends on your daily calorie needs. Nshimiyimana offers a look at the recommended servings from each food group for 2000 calorie-a-day needs: Grains: Grains are among the body building foods and the recommended serving is six to eight servings a day. The serving one slice of bread; a half cup of cooked oatmeal, pasta or rice; or a cup of dry cold cereal. Vegetables: Recommended servings are four to five a day, one serving of 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice and one cup of raw leafy green vegetables. Fruits: Four to five servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit and 1/2 cup of fruit juice. Lean meats, poultry and fish: One-ounce serving is one ounce cooked food, poultry, fish or one egg. Fats and oils: Two to three servings a day. One serving is one teaspoon soft margarine, one teaspoon vegetable oil, one teaspoon of mayonnaise or two tablespoons salad dressing. Sugar and added sugar: Five servings or less a week, one serving tablespoon sugar, jelly or jam, 1/2 cup sorbet, or one cup lemonade. Nshimiyimana says that you can further reduce sodium by using sodium-free spices or flavourings instead of salt, do not add salt when cooking rice, or pasta. It is good to choose fresh or frozen skinless poultry, fish, and lean cuts of meat and choosing low-sodium or no salt added options as you cut back on processed food. “You may notice that foods taste different, it may take time for your plate to adjust and be familiar with new eating habits but once it does, you may find you prefer the DASH way of eating,” Nshimiyimana says.
