Components Of The Dash Diet – According to US News & World Report, the Dash Diet has been named the “Best Diet Around” for the eighth year in a row. Because DASH recommends a dietary approach to stopping high blood pressure, it aims to focus on eating foods that help lower blood pressure and reduce the risk of heart disease.
Your heart pumps blood, oxygen, and other nutrients to every cell in your body. As it narrows or relaxes, blood moves along the artery wall and is measured by the doctor’s blood pressure. Healthy, normal blood pressure is about 120 mmHg/80 mmHg or less.
Components Of The Dash Diet
You want to keep the blood pressure just right: high enough to circulate blood effectively, but low enough not to damage the delicate blood vessel walls. Experts believe that high blood pressure affects 1 in 3 people and increases the risk of heart attack or stroke. Factors that affect blood pressure include weight, stress, hydration, activity level, temperature and diet.
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The DASH eating plan is low in sodium, saturated fat, and sugar and low in potassium, calcium, magnesium, fiber, and lean protein. The theory is that these nutrients work together to regulate blood pressure. Even if you are already taking high blood pressure medication, following this eating plan may increase your success.
Check out this chart for a daily breakdown of DASH macronutrients and micronutrients. You can start tracking these goals by logging into the MyFitnessPal app:
In short, the DASH eating plan emphasizes sodium-controlling and wise food choices. Research shows that it can help lower blood pressure better than some medications.
All of the above nutrients are enumerated, but sodium deserves a special mention because most of us associate it with high blood pressure. The DASH eating plan recommends no more than 2,300 milligrams of sodium or even less than 1,500 milligrams per day for best results. The downside is that Americans are used to eating 3,400 milligrams per day, so reintroducing sodium is hard on the taste buds.
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It is better to reduce salt gradually. Sodium is important, but so are potassium, calcium, and magnesium. This electrolyte can balance the effects of excess sodium intake. Check out this low-sodium eating guide for more practical tips.
While it is easy to know which foods contain the DASH macronutrients of interest, it is difficult for micronutrients. Here’s a handy list to use when planning to hit your DASH micronutrient goals:
Everyone should aim for 150 minutes of moderate to vigorous exercise per week. At this intensity, you should feel challenged. Examples of moderate-intensity exercise include brisk walking, bicycling at 10 mph, balloon dancing, or gardening. Examples of vigorous-intensity exercise include jogging, swimming, bicycling at 10+ miles per hour, or jumping rope.
High blood pressure is not a direct killer, but it is a significant contributor to heart disease, the leading cause of death in the United States and worldwide. This year, the American Heart Association lowered its blood pressure guidelines. As a result, about half of American adults meet the criteria for high blood pressure. Let’s hope they do something about it. If you fall into this category, know that the Dash Eating Plan is a good place to start.
Everything You Need To Know About The Dash Diet
Trinh Le, MPH, RD Trinh is a registered dietitian by day and an intrepid diet RD by night. She loves helping people develop a better relationship with food, which involves learning a lot about cooking, eating and nutrition. When she’s not eating mouth-watering (mostly) healthy meals, you can find her at your local gym at Trinh HIIT. To learn more, connect with her on Facebook, Instagram, and Pinterest. Our next blog is from Chrissy Freer, a nutritionist and health writer working in the food publishing industry His main interest is diet and lifestyle for the prevention and management of chronic diseases.
To further enhance her ongoing nutrition knowledge, she recently completed a Masters in Human Nutrition at Deakin University. As part of her degree, Chrissy completed an assignment on healthy aging, with expertise from the Dean’s Institute of Physical Education and Nutrition. Below, he covers what the DASH+ diet is and how it can reduce heart risk sick
Maybe you know someone who has high cholesterol and manages it with medication. One in three have high cholesterol and two-thirds have dyslipidemia. Having low-density lipoprotein (LDL) “bad” cholesterol puts you at risk for atherosclerosis (plaque in the arteries), high blood pressure, and heart disease. In fact, heart disease is the leading cause of death worldwide.
A healthy diet can improve blood lipids and reduce the risk of heart disease. The Dietary Approaches to Treat High Blood Pressure (DASH) was developed in the 1990s and is now recommended for lowering high blood pressure (hypertension). The DASH diet focuses on eating plenty of fresh fruits, vegetables, and whole grains, as well as low-fat dairy, fish, lean meats, and nuts, while limiting salt, refined sugar, and saturated fat intake. The DASH diet is also recognized as a strategy to improve cholesterol and heart disease risk and has been scientifically shown to lower LDL cholesterol in large controlled dietary studies.
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Although the original DASH diet lowered LDL and total cholesterol, it also lowered “good” high-density lipoprotein (HDL) cholesterol and had no significant effect on “bad,” triglyceride cholesterol. A later study looking at the macronutrient ratio control of DASH found that DASH increased healthy fats (mono and polyunsaturated fatty acids) by 10% with a corresponding reduction in carbohydrates, reduced triglycerides and possibly increased “good” HDL cholesterol. This modified version of DASH Plus Healthy Fats (herein referred to as DASH+) may therefore enhance the lipid and heart health benefits of DASH.
Follow Deakin Nutrition Food, Nutrition & Dietetics has a long history at @Deakin. The School of Exercise and Nutrition Sciences has world-leading research and degree programs.
Meta-analysis of diet, depression and anxiety presented by Tonya Parris #nsaus2022 Good for depression but not anxiety
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What a great look @DeakinIPAN and @DeakinHealth from School of Exercise and Nutrition Sciences staff and students at #NSAus2022! High blood pressure. It is also recommended for patients with kidney disease or diabetes. In fact, the DASH diet is the ideal eating plan for all Americans, according to the United States Department of Agriculture (USDA).
While this diet may help participants lose weight, it specifically helps lower blood pressure. It doesn’t require a special recipe or diet, just enjoy a certain amount of servings each day from a few food groups.
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Let’s start with some basics. When your heart beats, it creates pressure that pushes blood throughout your body. Blood pressure is the force of blood flowing through blood vessels (including arteries, capillaries and veins).
According to the Centers for Disease Control and Prevention, about 75 million adults in the United States have high blood pressure. When the tissue in your blood vessels has to endure the long-term stress of high blood pressure, it can cause damage and small tears. High blood pressure is associated with an increased risk of heart failure, stroke, kidney disease, and heart disease.
How does the DASH diet reduce high blood pressure? The DASH diet is primarily aimed at reducing sodium intake. There are two versions of the DASH diet: standard and low sodium. The standard encourages a total sodium intake of 2,300 milligrams (or 1 teaspoon of salt), while the low-sodium version lowers that number to 1,500 milligrams per day. In addition to this low sodium intake, the DASH diet typically aims for 1,699 to 3,100 calories per day. It is also low in fat and cholesterol.
Calorie intake and specific calories depend on a person’s overall health, activity level, and body weight. Talk to your doctor to learn more about your specific needs and recommendations.
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The DASH diet is full of healthy foods, including lots of vegetables, fruits, low-fat dairy products, and whole grains. It also includes lemons, chicken and fish. And as an added bonus, it allows for even smaller amounts of red meat, fat and sweets.
Vegetables – Try to enjoy fresh vegetables in season. Delicious fiber- and vitamin-rich vegetables such as greens, collards, broccoli, sweet potatoes, carrots and squash.
Fruit is a delicious way to add magnesium, potassium, vitamins and fiber to your diet. Frozen, fresh and canned fruit (no sugar added)
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