DASH Diet

By Rosh Health Center

June 29, 2022

According to the CDC, every 36 seconds an individual dies from cardiovascular disease in the United States. About 655,000 Americans every year, or one in four deaths, are caused by heart disease. Dietary Approaches to Stop Hypertension (DASH) diet is an effective dietary intervention to reduce blood pressure (BP).

Hypertension (high blood pressure)

Hypertension is blood pressure that is higher than normal
It is the pressure of blood pushing against the walls of the arteries
Arteries carry blood from the heart to all parts of the body
Blood pressure normally rises and falls throughout the day
Hypertension increases the risk of heart disease and stroke (leading causes of death in the United States)
According to the CDC
- “In 2019, more than half a million deaths in the United States had hypertension as a primary or contributing cause”
- “Nearly half of adults in the United States (47%, or 116 million) have hypertension, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension”
- “Only about 1 in 4 adults (24%) with hypertension have their condition under control”

Servings from each food group

Tables above
- Figure out daily calorie intake
Tables bellow
- Find closest calorie level
- Estimates the number of servings from each food group
- Serving quantities are per day, unless otherwise noted

DASH diet Healthy carbohydrates

Green leafy vegetables
- Kale, broccoli, spinach, collards, mustards
Whole grains
- Cracked wheat, millets, oats
Low glycemic index
- Fruits
Legumes and beans

Fats

Fats are classified as good fats and bad fats
Good fats
- Prevent inflammation
- Provide essential fatty acids
- Promote overall health
When consumed in moderation, these fats have been shown to
- Increase HDL (good cholesterol)
- Decrease LDL (bad cholesterol)
Bad fats cause an increase LDL cholesterol, which promotes fatty plaque in the arteries
- Margarine
- Vegetable shortenings
- Partially hydrogenated vegetable oils
Fats are condensed source of energy
- Must be consumed in moderation
- The serving sizes are much smaller than those for other nutrients on the DASH recommendations

Sources of good fats in DASH include

Olive oil
Avocados
Nuts
Hempseeds
Flax seeds
Fish rich in omega-3 fatty acids

Protein

DASH recommends more servings of
- Plant proteins: Legumes, nuts, and seeds
Animal protein in the diet should mainly compose of
- Lean meats, low-fat dairy, eggs, and fish
Processed and cured meats are not recommended
- Cause hypertension
- Contain carcinogens

Specific inclusion: Food rich in potassium, calcium, and magnesium 

Potassium rich foods include
- Bananas
- Oranges
- Spinach
Calcium
- Dairy products
- Green leafy vegetables
Magnesium
- Whole grains
- Leafy vegetables
- Nuts
- Seeds

Is DASH diet exclusively for treating HTN?

- DASH lowers
  - Blood glucose levels
  - Triglycerides
  - LDL (badcholesterol)
  - Insulin resistance
- Is an essential adjunct to pharmacological therapy
- A successful tool in weight management
- In certain populations
  - Has shown significant improvements in the control of type 2 diabetes
- It is a preferred diet in patients with heart failure due to its emphasis on
  - Reducing dietary sodium
  - Encouraging the intake of potassium, magnesium, and calcium

DASH diet

DASH diet is a nutritionally based approach to
- Prevent and control hypertension
The diet has been tested in several clinical trials and has been shown to
- Lower cholesterol
- Saturated fats
- Blood pressure
DASH diet recommended for
- Weight loss
- Maintaining a healthy weight
- Lower blood pressure
Most important feature
- Requires lifestyle change to adopt healthy eating habits