THE DASH DIET: WHAT IS IT? HOW DOES IT HELP? BY MADIHA
3 days ago
2 min read
I am Madiha a nutritionist at The Kenko Life.
High blood pressure also known as hypertension is often called the “silent killer” because it can quietly damage your heart and blood vessels without obvious symptoms. One of the most recommended lifestyle changes to control it is the DASH Diet, which stands for Dietary Approaches to Stop Hypertension.
The DASH diet focuses on long-term, sustainable eating habits to support heart health, lower blood pressure, and improve overall wellness.
What is the DASH Diet?
The DASH diet is a balanced eating plan designed to reduce sodium (salt) intake and boost nutrients like potassium, calcium, and magnesium key players in blood pressure control. Instead of eliminating entire food groups, it emphasizes whole, unprocessed foods in proper portions.
Core Principles of the DASH Diet
1. Eat Plenty of Fruits and Vegetables
Aim for 4–5 servings each of fruits and veggies daily. They’re rich in fiber, vitamins, and minerals that help manage blood pressure.
2. Choose Whole Grains
Opt for brown rice, oats, quinoa, and whole wheat bread instead of refined grains. Whole grains keep you full and provide essential nutrients.
3. Include Lean Proteins
Go for fish, skinless poultry, eggs, and plant-based proteins like beans and lentils. Limit red meat, especially processed types.
4. Go Low-Fat with Dairy
Choose low-fat or fat-free milk, yogurt, and cheese for calcium without excess saturated fat.
5. Limit Sodium
The standard DASH diet recommends 2,300 mg of sodium per day (about 1 teaspoon of salt), while the lower-sodium version limits it to 1,500 mg. Avoid heavily processed and packaged foods.
6. Cut Back on Added Sugars and Unhealthy Fats
Minimize sugary drinks, candies, pastries, and fried foods. Focus on healthy fats from nuts, seeds, and olive oil.
Health Benefits of the DASH Diet
Lowers blood pressure naturally
Supports weight management
Reduces risk of heart disease and stroke
Improves cholesterol levels
Encourages healthy, balanced eating habit
The DASH diet isn’t about restriction, it's about balance and moderation. By focusing on whole, nutrient-rich foods and keeping sodium in check, you can protect your heart and improve overall health.
At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245