What is the DASH diet?<\/p>\n\n\n\n
By Colette Dreyer RD (SA), NHC Honeydew.<\/p>\n\n\n\n
The DASH diet is a diet aimed at lowering blood pressure and\nstands for Dietary Approach to Stop Hypertension (High Blood pressure). The\ndiet emphasizes fruits and vegetables and focus on including foods high in\nminerals such as potassium, magnesium and calcium. <\/p>\n\n\n\n
Potassium plays an important role in lowering blood pressure\nand can be found in sweet potato, potato, bananas, avocado, dried beans, tomato\netc. Magnesium assist in lowering blood pressure by preventing hardening of\nblood vessels. Magnesium rich food sources is pumpkin, nuts and seeds, quinoa,\ndark green leafy vegetables, milk and whole wheat cereals. Calcium plays a role\nin heart function and will also be increased in the DASH diet. Calcium rich\nsources include low fat or skim milk, low fat yogurt, low fat cheese, green\nleafy vegetables and fish. <\/p>\n\n\n\n
A main focus of the DASH diet is to reduce sodium (salt)\nintake, by using low salt\/salt free spices such as herbs, not adding extra salt\nat the table, checking food labels for \u201cno added salt\u201d or \u201csodium free\u201d, and\nrinsing al tin food to remove excess salt. <\/p>\n\n\n\n
Lean proteins should also be included in the diet such as\nfish (tuna, salmon), meat with fat trimmed and chicken without the skin. This\ndiet focuses on reducing fat intake. Its recommended to opt for low fat options\nsuch as milk, yogurt, and low-fat cheeses. Other fat sources can be included a\nfew times a week in small portion sizes, such as unsalted nuts, avocado,\nmargarine and Oil. The DASH diet aims to reduce unhealthy fats (trans and\nsaturated fats) and rather including healthy fats (mon-and polyunsaturated\nfats) in moderation. <\/p>\n\n\n\n
Alcohol should be limited to not more than 2 units for men,\nand 1 unit for women. Alcohol can lead to as increased blood pressure.<\/p>\n\n\n\n
In combination to following the DASH diet its recommended to\nincrease physical activity, which can be beneficial in reduction of blood\npressure. <\/p>\n\n\n\n
References: <\/p>\n\n\n\n
Wells LM, Jones CH.\nThe dietary approaches to stop hypertension (DASH) diet: Potential for managing\nhypertension in chronic kidney disease. J Clin Nephrol Ther. 2019;3(1):10.<\/p>\n\n\n\n
Mahan LK, Raymond JL. Krause’s\nFood & the Nutrition Care Process-E-Book: Elsevier Health Sciences; 2016.<\/p>\n","protected":false},"excerpt":{"rendered":"
What is the DASH diet? By Colette Dreyer RD (SA), NHC Honeydew. The DASH diet is a diet aimed at lowering blood pressure and stands for Dietary Approach to Stop Hypertension (High Blood pressure). The diet emphasizes fruits and vegetables and focus on including foods high in minerals such as potassium, magnesium and calcium. Potassium […]<\/p>\n","protected":false},"author":5,"featured_media":2011,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","jetpack_post_was_ever_published":false,"footnotes":""},"categories":[6],"tags":[68,91,67,90,89],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/dieticiansatwork.co.za\/blog\/wp-content\/uploads\/2020\/04\/DASH-diet.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4CNFS-wp","_links":{"self":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2009"}],"collection":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/comments?post=2009"}],"version-history":[{"count":1,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2009\/revisions"}],"predecessor-version":[{"id":2010,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2009\/revisions\/2010"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/media\/2011"}],"wp:attachment":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/media?parent=2009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/categories?post=2009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/tags?post=2009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}