The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. More: Dr.
The guidelines of the DASH diet encourage balanced, nutritious eating without unnecessary restrictions and rules. News and World Report, which ranks diets based on nutrition, safety, and effectiveness in promoting weight loss and protecting against diabetes and heart disease. The DASH diet evolved as the result of research on the effects of dietary patterns on blood pressure in the s. Now, decades after its development, the DASH diet is recognized as one of the most nutritious and beneficial eating patterns. The DASH diet also suggests daily and weekly servings of specific foods and nutrients. Increasing consumption of these nutrients, while limiting sodium intake, may be particularly helpful in reducing blood pressure.
Interested in following the DASH eating plan but not sure how? Here are sample menus to get you started. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages.