DASH diet
Introduction
The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern designed to lower blood pressure and improve overall health. The diet emphasizes consuming fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats, sweets, and sodium. The DASH diet has been shown to reduce blood pressure, improve cholesterol levels, and reduce the risk of heart disease, stroke, and other chronic conditions.
History
The DASH diet was developed by the National Heart, Lung, and Blood Institute (NHLBI) in the late 1990s as a way to help individuals reduce their blood pressure without medication. The diet was based on research showing that a diet rich in fruits, vegetables, whole grains, and low-fat dairy products and low in saturated fat, total fat, and cholesterol could significantly lower blood pressure.
Guidelines
The DASH diet emphasizes consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. The diet also limits foods that are high in saturated fat, total fat, and cholesterol, such as red meat, sweets, and sodium. The recommended daily serving amounts of different food groups in the DASH diet are as follows:
- Fruits (4-5 servings)
- Vegetables (4-5 servings)
- Whole grains (6-8 servings)
- Lean proteins (6 or fewer servings)
- Low-fat dairy products (2-3 servings)
Sodium intake
The DASH diet also recommends limiting sodium intake to 2,300 milligrams per day, or 1,500 milligrams per day for individuals with high blood pressure, kidney disease, or diabetes.
Research
Multiple studies have shown the effectiveness of the DASH diet in reducing blood pressure and improving overall health. One study published in the New England Journal of Medicine found that the DASH diet was more effective at reducing blood pressure than a typical American diet or a diet low in sodium. The DASH diet has also been shown to improve cholesterol levels, reduce the risk of heart disease and stroke, and lower the risk of other chronic conditions such as diabetes and certain cancers.
Criticisms
Critics of the DASH diet have argued that the diet can be difficult to follow for some individuals due to its emphasis on consuming a variety of nutrient-dense foods and limiting foods that are high in saturated fat, total fat, and sodium. Some individuals may find it challenging to consume the recommended daily servings of fruits, vegetables, and whole grains, while others may find it difficult to limit their intake of red meat and sodium.
Summary
The DASH diet is a dietary pattern designed to improve overall health and reduce the risk of chronic conditions such as high blood pressure, heart disease, and stroke. The diet emphasizes consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting foods that are high in saturated fat, total fat, and sodium. Multiple studies have shown the effectiveness of the DASH diet in improving health outcomes, although some individuals may find the diet challenging to follow.
See also
External links
- National Heart, Lung, and Blood Institute - DASH eating plan
- Eating Healthy for Your Heart and Your Waistline - Academy of Nutrition and Dietetics
Also see
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