Opting for whole grain products, reducing the consumption of red meat and considering foods rich in potassium are some of the elements of the Dash Diet: diet recommendations.
Have you heard of the Dash Diet? It is very similar to the Mediterranean one, but it aims to increase potassium, decrease sodium and improve blood pressure indices, as indicated by its name Dash, for its acronym in English, it is an appropriate diet to stop high blood pressure. DASH is the acronym for Dietary Approaches to Stop Hypertension and according to Nutritionist Karen Basfi-Fer, Director of the School of Dietetics of the University of Chile, this diet recommends consuming five servings of vegetables and fruits a day, low-fat dairy products, whole grains, fish, lean meats, legumes, seeds, nuts, almonds, and very little sugar and sodium.
She also considers foods rich in potassium such as banana, potatoes, avocado, mango, melon, among others.
The specialist points out that this type of diet is appropriate for all ages. “It is very healthy and it is not a hypocaloric diet. The recommendation is to follow it without abusing the consumption of calories, because maintaining an adequate weight helps to take care of cardiovascular health. If you do little physical activity, it is essential to reduce the size of the portions you consume daily, ”she says.
Diet DASH Eating Guide
- Eat fish at least twice a week.
- Legumes, twice a week. It can be eaten as a stew, salads, pasta or hummus.
- Oatmeal, ideal every day, as it contains fiber that inhibits endogenous cholesterol synthesis. It can be eaten in desserts, snacks, with yogurt and also replaced with white flour to make vegetable tortillas or bread fish croquettes, for example. It can be used in desserts, snacks and also in smoothies. It can be incorporated into different types of food. And whole oats can also be made into flour.
- Fruits and vegetables every day. Antioxidants take up fast, so their consumption should be daily.
- Hydrate with water.
- Cut down on sugary drinks.
- Reduce the consumption of red and very fatty meats, as well as that of processed meats such as cured meats.
- Prefer whole foods, for example, pasta or bread.
- Reduce the consumption of salt (sodium) and foods rich in sodium such as broths, soups in sachets and preserves.
FAQ’s
1- Is rice allowed on DASH diet?
Yes, rice is allowed on the DASH diet, particularly brown rice and whole grains.
2-What foods are not allowed on the DASH diet?
Foods high in sodium, saturated fats, and added sugars are not allowed on the DASH diet. This includes processed foods, sugary beverages, and excessive red meat.
3- Is bread OK on DASH diet?
Yes, but it is recommended to choose whole-grain or whole-wheat bread options on the DASH diet to promote better overall health.
