The DASH diet is a scientifically proven, heart-healthy approach to eating that can significantly impact your well-being. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is the medical term for high blood pressure, and this eating plan is specifically designed to help prevent or treat it. Studies have found that the DASH eating plan can start lowering blood pressure in as fast as two weeks.

If you are looking for a balanced way to manage your blood pressure—and potentially lower LDL cholesterol (a major risk factor for heart disease and stroke)—we will discuss how you can adopt the DASH eating plan for a lifetime.

The Nutritional Pillars of DASH

The core strategy of the DASH diet is simple: DASH emphasizes nutrient-dense foods, including fruits, vegetables, and whole grains. It also includes low-fat or fat-free dairy products, fish, poultry, beans, nuts, and seeds. The diet prioritizes foods that are rich in fiber and protein, while being low in saturated fat and salt.

It is important to remember that this is an eating plan based on food intake, not supplements. Taking calcium, potassium, or magnesium supplements instead of eating foods high in those nutrients does not have the same effect as following the diet.

Taking Aim at Sodium

While the DASH diet naturally limits salt intake because of its focus on low-salt foods, actively decreasing the amount of sodium in your diet, alongside following the plan, can lower blood pressure even further.

There are primary sodium target of sodium intake is: 2000 mg a day (about 1 teaspoon of table salt).

Since most of the sodium we consume comes from added salt in packaged or prepared foods, success on DASH involves cutting back on processed items. Instead of using salt or salty seasonings like soy sauce, boost flavor with herbs, spices, lemon, lime, or vinegar. You can also choose plain fresh or frozen vegetables over canned or seasoned varieties, and rinse canned foods (like beans or tuna) to remove some sodium. When dining out, remember to ask for your meal to be prepared without added salt or MSG.

What Does a Day on DASH Look Like?

The DASH diet provides daily and weekly nutritional goals. The number of servings you need depends on your daily calorie requirements, but for those eating 1,800 to 2,000 calories a day, here are the suggested targets:

Making DASH Work for You

Adopting the DASH eating plan doesn't require special foods or difficult recipes. Start small by making gradual changes and sticking with them. Once small changes become habits, add a few more.

A great place to start is setting a goal to eat a fruit or vegetable at every meal and snack. Try adding chopped walnuts or almonds to cooked vegetables, or using mashed pinto or black beans to make burritos and tacos for vegetarian meals.

Remember that changing your lifestyle is a long-term process. If you slip up on some days, don't worry; just try your best to keep the average intake close to the recommended DASH plan over several days.

Crucially, if you have multiple chronic diseases such as diabetes, kidney disease, heart conditions, talk to your physician about how the DASH diet fits into your overall treatment plan. The DASH eating plan can be adapted to meet varied nutritional needs, food preferences, and dietary requirements, making it suitable for everyone in the family.

At Wellcare College Pharmacy, you can consult with a pharmacist to discuss implementing the DASH diet into your lifestyle, as well as other lifestyle changes to improve your management of chronic conditions.