What is the DASH diet?

The DASH diet was created to help those with high blood pressure. It stands for Dietary Approach to Stop Hypertension and focuses on consuming healthy and nutritious foods.

In particular, the DASH diet focuses on foods that are high in potassium, magnesium, and calcium. Each of these micronutrients plays a key role in keeping blood pressure within a healthy range.

The DASH diet has also been shown to lower the levels of low-density lipoproteins (LDLs) in the blood, which is also linked to an increased risk of heart disease.

DASH Diet and Sodium

Those on the DASH diet are told to limit their sodium intake, due to the association of high sodium consumption with hypertension  and cardiovascular disease. Limited intake of foods that are high in saturated fat and added sugars are also a part of the diet strategy.

The average American diet contains 3400 mg of sodium a day. However, the recommended sodium intake is no more than 2300 mg daily.  That’s approximately 1 teaspoon or 5mL of salt each day. A lower sodium version of the DASH diet limits individuals to just 1500 mg of sodium per day.

What to Eat on the DASH Diet

The DASH diet may sound restrictive, but it’s actually highly flexible, especially compared to other modern-day diets.

The DASH diet focuses on eating whole grains, fruits, and vegetables as much as possible. Dairy, poultry, beans, and nuts can be consumed in moderate amounts,

In particular, individuals should focus on consuming foods that are high in potassium, magnesium, calcium, protein, and dietary fiber. If you feel you would benefit from following the DASH diet, speak to a doctor or dietician for expert medical advice.