The Dietary Approaches to Stop Hypertension, or DASH diet has been consistently ranked as a top diet for heart health and weight loss. The DASH diet involves making manageable dietary changes that are flexible and rooted in proven nutritional advice.
Important aspects include:
consuming a wide variety of healthful foods
obtaining the proper balance of nutrients
DASH encourages a person to:
eat less sodium (the key ingredient in salt)
Depending on your health needs, you can choose from two forms of the DASH diet:
The Standard DASH Diet This plan limits sodium consumption to 2,300 milligrams (mg) per day.
The Lower-Sodium DASH Diet This version calls for limiting sodium consumption to 1,500 mg per day.
According to the NHLBI, the daily Dash Eating Plan also involves, on average:
6 to 8 servings of grains, preferably whole grains
6 or fewer servings of meat, poultry, and fish
4 to 5 servings of veggies
4 to 5 servings of fruit
2 to 3 servings of low-fat or fat-free dairy products (fat-free if watching weight, like with diabetes)
2 to 3 servings of fat or oils (preferably healthy fats)
So basically DASH is not a vegetarian diet, but it adds more fruits and vegetables, low or nonfat dairy foods, beans, nuts, and other nutritious items.
the DASH diet can reduce levels of:
triglycerides, or fat, in the blood
low-density lipoprotein (LDL), or “bad” cholesterol
So to understand better what do you eat in a Dash diet?
Breakfast: 90 grams of oatmeal with 240 ml of low fat milk, 75 grams of blueberries and 120 ml of fresh orange juice.
Snack: 1 medium apple and 285 grams of low-fat yogurt.
Lunch: 2 slices of whole-grain bread, 1 tablespoon of mayonnaise, 113 grams of green salad and 80 grams of canned tuna.
Snack: 1 medium banana.
Dinner: 85 grams of lean grilled chicken breast with 75 grams each of broccoli and carrots. 190 grams of brown rice.