DASH DIET GUIDELINES

What does DASH diet stand for?

Before we get into the DASH diet guidelines.

D.A.S.H stands for Dietary Approaches to Stop Hypertension              

 Hypertension means having an abnormally high blood pressure.

The DASH Diet, created 25 years ago with the primary aim to reduce blood pressure naturally without any medication.

Studies have shown that following a Dash plan can reduce blood pressure as well as medication.

High blood pressure does not have a list of symptoms, so you should check your blood pressure regularly. Learn how to check your blood pressure at home.

One in four adults has a high blood pressure and can be a serious risk of heart attacks and strokes, sodium is the nutrient that regulates blood pressure.

“The DASH diet is well thought of due to science backed evidence that proves it works. It’s a diet that is effective in lowering blood pressure but also helps with weight loss too.” Priya Tew, Leading British dietitian and nutritionist 

What is the Dash diet all about?

The Dash plan is one of the first science-based diets with clear goals for you.

It’s also a great way to healthy eating as Dash has lots of variety in the food plan which helps you stay focused rather than attempting a fad diet. You can eat:

  • Whole grains
  • Fish
  • Chicken
  • Fruits
  • Vegetables
  • Low-fat dairy
  • Smaller amounts of red meats.

             CHECK OUT THE MORE ON THE DASH DIET

Blood Pressure Monitors
Dash Diet Book
Dash Diet Food List

What is good for high blood pressure to eat

The Dash Diet focuses on helping you eat foods high in nutrients that help lower blood pressure, like calcium, magnesium, and potassium.

The main focus to think of is reducing sodium in your diet. Sodium isn’t talked about much in the media although it’s very important to be aware of.

Sodium is essential to your diet, although too much can cause health problems such as diabetes.

Sodium is present in celery, beetroot, and milk. Processed foods are the biggest culprits (along with normal table salt, soy sauce) so cutting down ready meals, canned soups are an excellent way to start.

Typically adults in the UK eat about 40% more salt than is recommended.

Dash Diet Book