It’s time for you to know all about DASH diet, a diet that is based on the consumption of food with little salt and includes high portions of fruit, lean protein, legumes, seeds, nuts, whole grains, vegetables, fish, poultry and low-fat dairy products. DASH is a term whose initials “Dietary Approaches to Stop Hypertension” mean in Spanish “Enfoques Alimentarios para Detener la Hipertensión”.
Only its name explains the objective of DASH diet, and with it people can lower high blood pressure, cholesterol and the levels of other fats in the blood, making it also an effective resource for reducing the risk of stroke, or fatal heart attacks, affecting millions of people around the world. As if that were not enough, DASH diet greatly favours the decrease in body weight.
In addition to being low in sodium, this excellent diet is rich in nutrients such as calcium, potassium, and magnesium, which also help lower blood pressure. It allows the intake of only 2300 milligrams daily; but if it is possible to reduce the amount to 1500 milligrams a day, a greater decrease in blood pressure is achieved.
It is important to note that, as it happens with lots of diets, DASH diet reduces elements such as salt, desserts, sweets, sugary drinks; in short, everything that contains sugar, as well as red meat and alcoholic beverages. It is recommended accompanying this diet with a minimum of 30 minutes of physical activity, including quick walks, bicycle tours, dance or swimming sessions. An acceptable goal would be to carry out these activities at least 3 hours a week and consult your doctor if necessary.
Likewise, if you are over 50 years old and suffer from high blood pressure, diabetes or some chronic kidney disease, your doctor will most likely recommend that you lower your sodium intake to about 1500 milligrams a day; of course, without stopping taking the medications prescribed by the doctor.
Another aspect to consider in DASH diet is the number of servings that can be consumed daily. For example, in a diet of 2000 calories a day, in one day you can consume 2 to 3 servings of fats, vegetable oils, low-fat dairy products such as milk and yogurt, 2 servings of poultry, fish or lean meats, 4 to 5 servings a day of vegetables, fruits, legumes, seeds and nuts, and 6 to 8 servings a day of grains, and three of them should be whole grains.
But candy lovers do not have to become discouraged because DASH diet allows you to consume about four servings of sweets or added sugars such as sorbets, jelly, maple syrup or hard candies. However, the number of servings will depend on the calories that are required; for example, a person who exercises a lot can afford to consume more servings.
If your case is that you need to lose weight and you are not a very active person, you will most likely have to consume fewer servings than those recommended above. But if you are moderately active, you should maintain those amounts, and if you are a very active person, then the quantity may increase. However, your doctor has the final word.
Now, you surely wonder what the correct portion size for DASH diet is. Let us help you by showing you some examples: one cup of vegetables contains 70 grams, one medium fruit represents 168 grams, half a cup of fruit has 70 grams, and 1 cup of milk or yogurt contains 240 millilitres.
On the other hand, a serving of cheese should weigh only 50 grams, a serving of bread would be a slice, cooked rice, pasta or cereals (80 grams), lean meat, cooked fish or poultry (85 grams), cooked legumes (90 grams), nuts (45 grams), vegetable oil or soft margarine (1 teaspoon or 5 millilitres), sugar, jelly or jam (15 grams or one tablespoon), and 70 grams of sorbet or gelatine dessert.
DASH diet allows the consumption of a variety of foods in moderate amounts, so it is easy to follow, but it involves establishing changes in eating habits for many people. Although it is not necessary or prudent to do them drastically, do it gradually, and observe how you feel, how your body accepts and adapts them.
Try consuming fresh, dehydrated fruits, seeds, nuts, and low-fat yogurt as foods that substitute the much-desired high-calorie desserts that are detrimental to your health. Also, include lean meats in your recipes, but not as the main or staple one, using only about 170 grams a day, which you can divide into two servings of 85 grams each; for example, 85 grams of fish at lunch and 85 grams of chicken at dinner. And at least do not eat meat twice a week to fully comply with your DASH diet.
ALFA