The DASH Diet

Many Americans have hypertension and need to keep track of it with the help of a physician and often are prescribed medication to control it. From a dietary standpoint, high blood pressure can be brought under control more effectively with nutritional measures combined with specific medications as prescribed. The DASH diet is specifically designed to lower blood pressure. The DASH stands for the Dietary Approach to Stop Hypertension. This diet has been proven to lower blood pressure in clinical studies. It is more than the traditional low sodium approach only.

The DASH diet is very high in the fruits and vegetables category. The recommendation calls for 4-6 servings of fruit in addition to 4-6 servings of vegetables per day. On the average, Americans typically eat 2-3 serving of fruits and vegetables combined per day. The DASH diet calls for 8-12 servings of the fruits and vegetables combination daily.

In the grains food group, the DASH diet calls for 6-12 servings for an individual on a 3100 calorie diet per day and 7 to 8 servings for someone on a more calorie restricted diet of 2000 calories per day. At least 3 whole grain foods need to be included in this category per day.

Dairy products need to be low fat or non fat on the DASH diet. Two to four servings of the dairy are recommended on the DASH diet. For lean meats, fish and poultry, the DASH diet recommends 1 1/2 to 2 1/2 servings for the people who are on a 3100 calorie per day diet and 2 or less servings for those who are on a 2000 calorie per day diet.

Nuts, seeds and legumes are more limited on the DASH diet. Three to six per week are recommended for the 3100 calorie per day diet and four to five servings per week for the 2000 calorie per day diet people. While the DASH diet was designed with blood pressure control in mind, often people who are on it have the added benefit of losing weight.

Adherence to the DASH diet provides a high fiber nutrition with low caloric intake and is well balanced. Another added benefit, that was not what the diet was initially designed for, is that it may curb memory loss and help to increase your focus and mental skills.