QuickTips * on The DASH Diet

The Dietary Approaches to Stop Hypertension, or DASH diet was initially created to help lower blood pressure. But research also shows that the DASH diet can be one of the best strategies to prevent heart disease, stroke, diabetes and even some forms of cancer. The DASH diet plan is effective for short-term and permanent weight loss because it focuses on fiber-rich fresh fruits and vegetables and does not restrict entire food groups. In essence, the DASH diet plan is good for your overall health.

QuickTips  on following the DASH Diet

A key focus of DASH plan is to reduce the amount of sodium in your diet. To achieve that goal, try the following:

• Choose fresh, frozen or canned vegetables that have low sodium content or no added salt.
• Use fresh poultry, fish or meat instead of canned, smoked or processed options.
• Limit cured foods such as bacon, ham or foods packed in brine and other salty condiments.
• Cook rice or pasta without added salt.
• Cut back on frozen dinners, packaged mixes, and canned soups or broths as they are often rich in added salt.
• Rinse canned foods such as tuna and canned beans to remove some of the salt.
• Use other spices instead of salt to flavor foods you eat.
• Add fruits to your breakfast or have it as a snack.
• Treat meat as one part of the whole meal, instead of the main course.

QuickTips  on practical steps for DASH Diet

Based on eating 2,000 calories per day, the following is how much of each food group you should eat per day:

• 6-8 servings of whole grains
• 4-5 servings of vegetables
• 4-5 servings of fruits
• 2-3 servings of fat-free or low-fat dairy
• 2-3 servings of fats and oils.
• Less than 6 servings of lean meat, poultry, fish
• Less than 5 servings of sweets per week
• 4-5 servings per week of nuts, seeds, legumes per week

Written by G. Gbaanador, MD of BARIEL Medical Center (Adapted from National Heart, Lung and Blood Institute).

*QuickTips is Health Information provided by BARIEL Medical Center (www.barielmed.com) to equip you with the general information you may need to better understand your health condition. Our team of seasoned doctors and professionals are always ready and available at BARIEL Medical Center to serve your healthcare needs. QuickTips is for your information only and should not be used for the diagnosis or treatment of medical conditions. Reasonable care has been taken in compiling this information but no warranty as to its accuracy is made. Always consult your doctor or other healthcare professionals for the proper diagnosis and treatment of your medical conditions.