What does DASH mean in FOOD & NUTRITION

DASH, or Dietary Approaches to Stop Hypertension, is a diet-based approach to reducing high blood pressure. It focuses on eating whole, unprocessed foods like fruits, vegetables, and whole grains. This diet also emphasizes eating healthy fats such as nuts and olive oil while limiting saturated fat consumption. The goal of the DASH diet is to help lower blood pressure levels and reduce the risk factors of cardiovascular disease.

The DASH Diet is suitable for anyone looking to improve their overall health or may be at risk of developing high blood pressure or cardiovascular disease; however, it is especially beneficial for those already diagnosed with hypertension.

A serving size in the DASH diet will vary among different food groups. For instance, one serving of vegetable would count one cup; while one serving of fruit would be equal to half of a cup or 1 medium-sized fruit. One serving of low-fat dairy would be equal to one cup; whereas a serving of lean protein would be equal to three ounces (or 21 grams).

No, there are no required supplements when following the DASH Diet; however it is recommended that individuals consult with their physician about adding specific vitamin/mineral supplements if they feel necessary.

The emphasis on the DASH Diet is eating unprocessed whole foods that are closest to their natural state for optimal health benefits. Therefore processed foods are not encouraged while following the plan; however simple swaps may be made such as choosing whole grain breads instead of white breads or brown rice versus white rice.

Yes, fish can be consumed on the DASH Diet but should come from sources that are low in unhealthy fats such as salmon and sardines which are rich in omega-3 fatty acids. Additionally poultry and eggs should also come from lean sources such as skinless chicken breast and egg whites only respectively.

Yes, sodium intake should be limited when following this program due to its correlation with increased blood pressure levels. It’s important to note that 1 teaspoon (5g) of salt contains 2200mg sodium so individuals should pay close attention to reducing sodium containing condiments and sauces by replacing them with other herbs/spices for flavor enhancement..

While small amounts of alcohol are permissible as part of this dietary pattern (up to two drinks per day for men and up to one drink per day for women), it’s important that these beverages do not take precedence over healthier lifestyle habits like exercise and obtaining enough sleep each night..

It’s recommended that individuals consume 3 balanced meals daily while keeping snacks within a reasonable calorie range if desired for satiety management throughout the day..