The DASH diet is a diet designed to prevent spikes in blood pressure, thereby treating and preventing hypertension. This diet advises dieters to consume low-salt foods and foods that contain certain nutrients such as potassium, calcium, and magnesium which are effective in lowering blood pressure.
DASH stands for Dietary Approaches to Stop Hypertension. This diet emphasizes a low-salt diet but still contains balanced nutrition, so that it can not only prevent hypertension, but also reduce the risk of other diseases such as heart disease, stroke, diabetes, osteoporosis, kidney stones, and cancer.
DASH Diet Rules
Salt (sodium) is the main enemy of hypertension sufferers because it can have a direct effect on increasing blood pressure. Therefore, hypertension sufferers should consider the DASH diet so that blood pressure can be controlled properly.
The DASH diet also has simple rules, namely:
- Limit sodium consumption, both in the form of salt and high-sodium foods, such as packaged foods (canned foods), and fast foods.
- Limit consumption of meat and foods high in sugar.
- Reduce consumption of foods high in cholesterol and containing trans fats.
- Increase consumption of vegetables, fruits, and low-fat dairy products.
- Consume fish, poultry, nuts, and whole-grain foods.
Sodium Restrictions in the DASH Diet
To avoid hypertension, everyone is advised to consume less than 2,300 mg of sodium (equivalent to 1 teaspoon of salt) per day. Well, the DASH diet generally limits sodium consumption to less than 2,300 mg. However, for those of you who suffer from hypertension, sodium consumption restrictions must be stricter, namely only around 1,500 mg of sodium (equivalent to 2/3 teaspoon of salt) per day.
To get used to limiting your sodium intake, you can start with the following:
- Do not add excessive salt to your cooking.
- Avoid packaged foods, especially canned foods. The reason is, packaged foods contain higher sodium than fresh foods.
- Limit meat consumption to only 6 ounces per day. The serving should also be balanced with vegetables.
- Increase the portion of fruit when eating.
- Replace packaged snacks with fresh fruits, yogurt, or unsalted nuts.
- Choose low-fat milk.
Setting Up a DASH Diet Menu
Setting up a DASH diet menu is actually easy because you are still allowed to eat rice, meat, and milk. The thing to note is to limit the portions per day. For one serving in the DASH diet rules, namely 1 slice of bread, 1 ounce of cereal, 3 ounces of cooked meat, 100 grams of rice or pasta, about 150 grams of vegetables and fruits, 1 teaspoon of vegetable oil such as olive oil, 3 ounces of tofu, and 8 ounces of milk.
Meanwhile, the list of foods that need to be consumed when following the DASH diet is:
- Vegetables: at least 45 servings per day
Broccoli, carrots, tomatoes, sweet potatoes, and green leafy vegetables are rich in vitamins, fiber, and minerals, such as potassium and magnesium. Serve vegetables as the main course, not as a side dish. - Rice and wheat: maximum 6-8 servings per day
Rice, bread, pasta, and cereals are included in the rice and wheat group. Choose whole grains such as brown rice and whole wheat bread, as they contain more fiber and nutrients. Wheat is low in fat, as long as it is not consumed with butter, cheese, or cream.
- Fruits: at least 4-5 servings per day
Serve fruits as snacks. If you don’t like eating fruit, process it into juice without added sugar. One of the fruits that is good for people with hypertension is bananas, because they are rich in potassium. Potassium works by reducing the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium can also relieve tension in the walls of blood vessels which will lower blood pressure. - Meat, chicken, and fish: maximum 2 servings per day
Animal meat is a source of protein, iron, zinc, and vitamins. Meat is safe for people with hypertension to consume as long as it does not exceed 6 ounces per day. You are advised to consume skinless meat that is cooked by boiling or baking, not frying, so that the meat does not become a high-cholesterol meal. In addition to meat, you can also consume salmon and tuna because they are healthier and rich in omega-3 content which is useful for lowering cholesterol. - Nuts and seeds: 3-5 servings per day
Nuts contain omega-3 and fiber which are useful in reducing the risk of heart disease and lowering blood pressure. But in addition, nuts also contain calories, so it is advisable to eat them in moderation. Another alternative is to consume processed soybean products, such as tempeh and tofu. Tempeh and tofu contain all the amino acids the body needs, so they can be used as an alternative to meat. - Fats and oils: maximum 2-3 servings per day
In the DASH diet, it is recommended to consume unsaturated fats, aka good fats. Unsaturated fats can lower blood cholesterol levels and reduce the risk of heart disease, as long as they are consumed in the right amount. Monounsaturated fats are found in olive oil, avocados, and nuts. While polyunsaturated fats are found in salmon, tuna, and soybean products. - Low-fat dairy products: up to 2-3 servings per day
Milk and dairy products such as cheese and yogurt are a source of vitamin D, calcium, and protein. Choose low-fat products to avoid excess fat consumption. - Sweets: maximum 5 servings per week
In the DASH diet, you do not need to eliminate the habit of eating sweet snacks. However, it is recommended to choose sweet foods, such as jelly beans, or low-fat biscuits.
When you first start the DASH diet, the taste of the food you eat may be less delicious because of the lack of salt. So, to make it less torturous, you don’t need to immediately eliminate all salt intake, but try to reduce it little by little until your tongue gets used to it.
The essence of the DASH diet is to reduce sodium intake. Whether it is sodium in food, processed products, or salt added to cooking. That is why the types of foods chosen in this program are foods with low sodium content. When shopping for kitchen needs, don’t forget to read the packaging label before choosing a product.
The DASH diet can indeed help lower blood sugar levels, but for this diet program to be more effective, you are also advised to exercise regularly. If you find it difficult to follow this diet or feel that it is not suitable for you, consult a nutritionist to find a diet pattern that suits your health.
