Dietary Approaches to Stop Hypertension, or DASH for short, is a diet plan recommended to patients who have high blood pressure or those who are susceptible to the condition through genetics. The National Institutes of Health sponsors the plan, which goes beyond the traditional approach of simply avoiding sodium (salt). The key nutritional messages are to increase whole grain, fruit and vegetable intake, and to decrease meat products, full fat dairy foods, and foods high in sugar and salt.
Increase Whole Grain, Fruit and Vegetable Intake
Whole grain products are high in both fiber and magnesium. Getting enough fiber in the diet is important for the removal of cholesterol from the bloodstream. A goal of 25-30 grams a day is recommended. Magnesium is not often listed on food labels, but it is a key nutrient in lowering blood pressure by keeping the heart rhythm steady and providing a mechanism to allow the heart to relax between bouts of pumping blood. The daily recommended intake is 500 milligrams. One serving of whole grains provides approximately 40-55 milligrams of magnesium, depending upon the food source.
If it is too difficult to abruptly change to whole grain products, try replacing a portion of white rice or pasta with brown rice or a whole-wheat noodle and eat them together. As the taste becomes more natural, increase the whole grain portion and decrease the white. In recipes that call for white flour, substitute ¼ to ½ with a whole wheat flour – the taste will not be compromised, and it is an easy way to incorporate more whole grains into the diet. In a hurry? More quick breakfast foods are now being offered that contain whole grains, such as cold cereals, cereal bars and toaster pastries, instant oatmeal, pancakes and waffles.
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