Welcome back! This is part 2 of my National Nutrition Month 2020 blog series where I will be diving into what you need to know about the DASH diet. This is not one of those new fad diets but actually it has been used by dietitians and doctors for several years to treat heart patients and several studies to back it up. Read on to learn more about the DASH diet and to determine if this is the right one for you.
What exactly is the DASH diet?
DASH stands for “Dietary Approaches to Stop Hypertension”. Hypertension is medical speak for high blood pressure. So that being said, the primary focus of this diet is to reduce high blood pressure. The DASH diet can also be beneficial for those with congestive heart failure where the heart does not work like it should to pump blood throughout the body.
What makes this diet different from the others you may see out there, is that this one focuses mostly on reducing sodium and saturated fat intake. Two dietary changes that both people with high blood pressure and congestive heart failure can benefit from. Other than those two differences, this diet is VERY similar if not exactly the same as the Mediterranean diet. Take a look at the table below to see what foods to consume daily and what you should limit on the DASH diet.
| Daily | Limit |
| Fruit and vegetables with deep, rich colors (8-10 servings per day) Unsalted nuts such as walnuts, almonds, pecans, and/or pistachios (2-3 handfuls per day) Whole grains such as 100% whole wheat breads & pastas, quinoa, and brown rice (6-8 servings per day) Low-fat dairy (2-3 servings) Lean proteins such as chicken, turkey, fish, nuts, and soup beans Oils such as avocado, canola, or olive (2-3 Tbsp per day) | Sodium – no more than 2300 mg per day or lower at 1500mg per day Alcohol – no more than 1-2 drinks per week Red meat (beef and pork) – no more than 1-2 meals per week Foods high in saturated fat such as butter, coconut oil, cheese, sour cream, and whole milk Added sugar such as cakes, cookies, doughnuts |
Did you know 1 teaspoon of salt has about 2400mg of sodium? That’s one day’s worth of sodium according to the DASH diet! However, that doesn’t mean food has to be flavorless.
Download my FREE guide on flavorful low sodium meals and snacks while following the DASH diet.
Is the DASH diet right for me?
If you have ever been told by your doctor that you have high blood pressure or if any of your immediate family members have high blood pressure, further increasing your risk for developing it yourself, then this diet is right for you. Not only is it beneficial to help reduce high blood pressure, but it may also prevent it from starting.
If you’ve been told you have congestive heart failure, the DASH diet may be right for you as well. With congestive heart failure often comes fluid retention which is usually seen as swelling in the feet, ankles, and legs. Extra fluid that doesn’t get excreted by the body can make your heart work even harder. Your doctor may also put you on a fluid restricted diet if this is the case. By reducing your sodium intake, this can lessen fluid retention.
One caveat to all of this is that not everyone responds to a low sodium diet. However, this diet will likely result in weight loss which can often help reduce blood pressure where lowering sodium alone cannot. Some individuals may benefit from a further decrease in sodium intake aiming for no more than 1500mg per day to reduce blood pressure.
If you would like a more personalized approach to determine how much sodium you should get your diet, give me a call to set up an appointment at (720) 722-3438.
What makes this diet sustainable long-term?
Like I mentioned earlier, the DASH diet is VERY similar to the Mediterranean diet, if not virtually the same. While the focus is to lower sodium and limit saturated fat, you are not avoiding certain food groups. Meaning you can still have some of your favorites on occasion, just not every day. Less restriction means having more variety in your meals and less chance of going back to old habits.
How can I get started right now?
Start by self-evaluating your current habits. Do you tend to salt your foods at the table before you take the first bite? Do you purchase a lot of frozen meals? Do you have any salty snacks in your pantry at the moment?
After you’ve answered these questions, determine 2 habits you can change in the next couple of weeks. Taste your food before you salt it. Limit how many frozen meals and salty snacks you purchase from the store. Why not work on more than 2 goals at a time? Because changing too many habits at once can make it overwhelming. Make those 2 goals realistic by setting a timeframe on how often you will achieve them and when.
Need more personal guidance to start the DASH diet? Schedule an appointment with me by calling (720) 722-3438.