DASH Diet

Dietary Approaches to Stop Hypertension a.k.a. DASH was a formula designed to assist in lowering blood pressure by the way of our eating. It can also prevent high blood pressure where people are susceptible to the condition. One of the primary aim is to reduce sodium (salt) intake. Even slight elevations of blood pressure above the optimal level of less than 120/80 mm Hg are unhealthy. The higher the blood pressure above normal range, the greater the health risk is.

In the past, researchers had tested various single nutrients, such as calcium and magnesium, to find clues about what affects blood pressure. Recently, research has shown that diet affects the development of high blood pressure, or in medical term they called as hypertension. The clinical study, called "DASH" for Dietary Approaches to Stop Hypertension found that a few particular eating plan with low in saturated fat, cholesterol, rich in vegetables, fruits and low fat dairy foods can lower elevated blood pressure.

The DASH study involved 459 adults with systolic blood pressure of less than 160mm Hg and diastolic pressure of 80-95mm Hg. About 27 percent of the participants had hypertension. About 50 percent are women and 60 percent are African Americans.

For people with more severe by hypertension, who may not be able to eliminate medication, the DASH diet can help to improve response to medication and lower blood pressure. Further, DASH diet also can lower cholesterol, weight loss and exercises also can help to reduce insulin resistance.

Total recommended calories servings level perday :

Types of foods	Servings / Days
	1,600 calories / day	3,100 calories / day
Grains and grain products	6	12 - 13
Vegetables	3 - 4	6
Fruits	4	6
Low-fat or fat free dairy foods	2 - 3	3 - 4
Meats, poultry and fish	1 - 2	2 - 3
Nuts, seeds, and dry beans	3 - 1 week	1
Fat and oils	2	4
Sweets	0	2

The ways to reducing salt or sodium in DASH diet:

Know the terms that indicate high sodium content.
Choose low or reduced sodium or no salt-added version of foods and condiment when available.
Limit cured foods, foods packed in brine and condiments such as mustard, pickles, and sources with salt containing ingredients.
Buy fresh poultry, fish, meat rather than canned or processed types.
Cook rice, pasta, or cereal without salt and within DASH diet it rather be spicy instead of salty.

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