The Dash diet stands for dietary approaches to stop hypertension. The diet is a way of eating recommended for the people who want to prevent high blood pressure, heart diseases, and strokes.
This dietary pattern is promoted by US-based national heart, lung, and blood institute to prevent hypertension. The d-diet is rich in fruits, vegetables, whole grains, and low-fat dairy products.
What to eat in the dash diet?
D-diet is all about reducing sodium intake in your diet, and it encourages the consumption of food which is rich in nutrients to prevent high blood pressure.
Further, to the standard D-Diet, there is also a lower sodium version of the D-diet. You can choose both versions of the diet that is according to the needs of your health and body. The following are the two versions of the DASH diet.
- Standard DASH diet; You can consume up to 2,300 milligrams (mg) of sodium a day.
- Lower sodium DASH diet; You can consume up to 1,500 mg of sodium a day if you choose to be on a lower sodium D-diet.
List about what to eat while on the D-diet;
- 6 to 8 servings of grains a day
- Four to five servings of vegetables a day
- Two to three meals of dairy products a day
- Four to five servings of nuts and seeds per week
- two to three snacks of fats and oils a day
- Two to three servings of fats and oils a day five or less than five servings of sweets per week.
- Two or less than two alcoholic drinks a day.
To sum it all up in the d-diet, you have to reduce sodium intake, saturated fats, added sugars, and processed foods while increasing the consumption of fruits, vegetables, low-fat dairy products, and whole grains.
While the D-diet is not a weight-loss diet, but you may lose some pounds because the D-diet can help guide you toward making healthier food choices.