The Dietary Approaches to Stop Hypertension (DASH) diet is a dietary strategy which helps consuming a lot of fresh produce, lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while avoiding sugary foods and those rich in saturated fat.
According to a recent study, men and women under 75 who adhered to the DASH diet the closest had a considerably lower risk of heart failure than study participants who did not. It was predicted that 54.5 million people in India had CVDs in 2016. In India, CVDs now account for one in four deaths, with ischemic heart disease and stroke accounting for more than 80% of this burden.
Heart health and the DASH diet
In adults with borderline high blood pressure, the DASH diet decreased blood pressure (hypertension). It’s important to note that the DASH trial included men and women from all socioeconomic backgrounds, as well as members of racial and ethnic minorities.
Three different daily sodium intakes—3,000, 2,300, or 1,500 mg—were assigned at random to participants in the DASH diet. It was discovered that the 1,500 mg/day low-sodium DASH diet was just as successful in lowering blood pressure as a first-line blood pressure-reduction drug. In India, hypertension affects about 33% of urban residents and 25% of those in rural areas. 42% of the Indians living in cities and 25% of those in rural areas are hypertensive. Only 25% of Indians in rural areas and 38% in urban areas are receiving treatment for hypertension. One-fifth of urban and one-tenth of rural hypertensive Indians get their blood pressure under control. The term “blood pressure” refers to a measurement of 130/80 mm Hg or higher.
Why is the DASH diet beneficial?
The DASH diet
*contains less dietary cholesterol and saturated fat.
*Sodium content is low (if following the low-sodium version)
*is a good source of fibre, protein, magnesium, calcium, and potassium.
*includes low-fat dairy, fruits, and vegetables.
*includes nuts, fish, poultry, and whole grains.
*Limit your consumption of red meat, sweets, and sugary beverages.
The combination of these elements appears to lower the risk factors for heart disease.
Getting started on the DASH diet
Follow these advice, which are based on a 2,000 calorie diet per day, if you’d like to attempt the DASH diet.
|Food group||Daily servings||Examples of one serving|
|Whole grains||6-8||1 slice bread; 1/2 cup cooked rice; pasta; 1 ounce dry cereal|
|Vegetables||4-5||1 cup raw, leafy vegetables; 1/2 cup cooked vegetable|
|Fruit||4-5||1 medium apple; 1 cup melon|
|Low-fat/fat-free dairy||2-3||1 cup milk or yogurt; 1 1/2 ounces cheese|
|Lean meat, poultry, fish||6 or less||1 ounce cooked lean meat, fish, poultry; 1 egg|
|Nuts, legumes, seeds||4-5 per week||1/3 cup nuts; 2 tablespoons peanut butter; 1/2 cup cooked legumes|
|Fats and oils||2-3||1 teaspoon healthy oil (olive); 2 tablespoons salad dressing|
|Sweets||5 or less per week||1 tablespoon sugar; 1 cup soda; 1/2 cup sorbet.|
Fruits and vegetables
*Begin filling up on fruits and veggies with your morning meal. Try making an olive oil-cooked egg white omelette. Rice, mushrooms, and yellow and orange peppers should all be added. Alternately, combine low-fat yoghurt or low-fat milk with strawberries, blueberries, greens, and fast smoothie.
*Fresh salad greens, your favourite fruits and vegetables, a lean protein like beans, tuna, chicken, or tofu, a sprinkle of nuts or seeds, some whole grains like farro or quinoa, and a drizzle of olive oil and lemon make a delicious salad that is perfect for lunch.
*Dinner should be a stir-fry. Start with a healthy oil (olive or peanut), add some garlic, then pile on the baby bok choy, onions, peppers, broccoli, mushrooms, asparagus, and any other vegetables you may have. You can also eat frozen vegetables. Make some room in the wok so you can cook some tofu, shrimp, or chicken. Don’t forget to flavour the food with some spices!
Dairy and whole grains
- Consider eating old-fashioned oats cooked with milk or a cold cereal made with healthy grains and low-fat milk.
- Add some fresh chives and low-fat cottage cheese. Serve with some whole-wheat crackers.
- Prepare some low-fat feta or goat cheese and mix it with some whole-wheat spaghetti. Add some cherry tomatoes and peas. Add a drizzle of extra virgin olive oil or some sauce on top.
*Mix 2/3 cup extra virgin olive oil with 1/3 cup vinegar, 1 teaspoon Dijon mustard, a pinch of salt, and some freshly ground pepper to make a nutritious dressing.
*When cooking roasted, stir-fried, or grilled veggies, use olive oil.
*Try avocado toast, which consists of a slice of whole-grain bread and a thinly sliced avocado. Add a teaspoon of sesame seeds on top after adding some fresh lemon juice.
Nuts, legumes, and seeds
*Yogurt or oatmeal with almonds is a delicious combination.
*salads with pumpkin or sunflower seeds
*As a late-afternoon snack, keep a small container of nuts or seeds on hand.
*With black or red beans, chopped onions, tinned tomatoes, minced garlic, cumin, and chilli powder, you may make a vegetarian chilli. When using canned beans, drain and rinse them or choose the low-sodium variety.
Fish, poultry, or lean meat
*Use lean protein to round out the dish rather than making it the main course or the only item on the plate.
*In soups and salads, where veggies, whole grains, herbs, and nuts can take centre stage, add chicken, fish, and occasionally lean meat.
*Try grilling fish or chicken resulting in a different with butternut squash, red onion, and yellow, red, and green peppers.