DASH

The goal of the Dietary Approaches to Stop Hypertension (D.A.S.H.) is to lower blood pressure. It’s about eating food lower in salt and sodium. It’s rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium; sweets, added sugars, and sugar-containing beverages; fats; and red meats than the typical American diet.

The diet helps identifying the calorie requirements based on the daily level of activity, and provides the amount of servings for different food groups, with a focus on lowering salt consumption. They suggest to make gradual changes until the right amount of servings for each group are consumed.

Pros

  • Lowers blood pressure and help avoid heart diseases.
  • Similar to the diet proposed by the American Diabetes Association.
  • It’s within the government’s recommendation and does not require supplements.

Cons

  • Allows simple sugars, with people with diabetes must avoid.
  • Allows a fair amount of extra fats (via meat and oils), which can lead to heart diseases, which people with diabetes are already at a greater risk.
  • Aimed at people who want to lose weight and/or lower their blood pressure.

Source
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/dash_brief.pdf

 

 

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