DASH Diet Review
Review At A Glance
The DASH Diet stands for "Dietary Approach to Stop Hypertension," and consists of nutritional (rather than drug-based) approach to combat high blood pressure. It is based on a book by Thomas Moore, MD.
How Does It Work?
The DASH Diet recommends a 2000 calorie a day "combination diet," focusing on eating from healthy food groups to help control blood pressure. In particular, these serving recommendations are proposed:
- Low-fat or fat-free diary (3 servings a day)
- Vegetables (4-5 servings a day)
- Fruits (4-5 servings a day)
- Grains and grain products (7-8/day)
- Meat, poutry and fish (3 oz.)
- Nuts, seeds and beans (4-5 servings a week)
- Fats and oils (6 small servings)
- Sweets (fresh fruit and yogurt recommended over candy)
Who Is It Good For?
People with hypertension/high blood pressure. The DASH Diet is not hard to follow, so those seeking a convenient diet (in terms of shopping and food preparation) will find this approach suitable.
Keys: Dietary Interventions
- Reduce salt intake, inc. "hidden salt"
- Reduce intake of high-fat foods (bake or broil rather than fry)
- Reduce alcohol consumption
Pros
- A healthy approach to hypertension / high blood pressure
- Foods are readily available at most supermarkets
- Clinical studies show good results
- Good emphasis on reducing fat and increasing nuts, seeds and beans
Cons
- Not enough thought given to the recommended exercise. This aspect could be more integrated into the nutritional routine.
- No support network
- No online components
Further Thoughts
Blood pressure is recorded in the form of a fraction with the higher number on the top and the lower number on the bottom. Blood pressure is considered high if the upper number (systolic pressure) is above 140 and the bottom number (diastolic pressure) is above 90 and stays there.
