01/11/2025
DASH Diet Lower BP 5–11 mmHg in 2 Weeks.
Discovered in 1997 by the U.S. National Institutes of Health (NIH), the DASH Diet (Dietary Approaches to Stop Hypertension) was proven in the landmark DASH Trial.
Packed with potassium, magnesium, calcium, and fiber — these relax blood vessels and reduce inflammation. Low sodium prevents fluid retention. Balanced macronutrients improve cholesterol and insulin sensitivity.
→ Result: ↓5.5 mmHg systolic, ↓3.0 mmHg diastolic in 2 weeks — up to ↓11.4/5.5 mmHg in hypertensives (NEJM 1997).
→ Combine with low sodium (1,500 mg) → ↓8.9 mmHg (NEJM 2001).
→ ↓LDL cholesterol 10–11%, cuts heart disease & diabetes risk (JAMA 2005, Hypertension 2016).
Daily Serving Sizes (2,000-calorie plan) :
1. Eat 4–5 fruits (1 medium apple, banana, mango, guava, orange, or peach = 1 serving; ½ cup berries, papaya, or pomegranate = 1; ¼ cup dried raisins or apricots = 1).
2. Enjoy 4–5 vegetables (1 cup raw spinach or lettuce = 1; ½ cup cooked broccoli, carrot, tomato, bhindi, or beans = 1).
3. Include 2–3 low-fat dairy (1 cup skim milk, yogurt, or curd = 1; ½ cup low-fat paneer or 1.5 oz cheese = 1).
4. Choose 6–8 whole grains (1 slice whole wheat bread or roti = 1; ½ cup cooked brown rice, oats, quinoa, or millets = 1).
5. Limit lean protein to less than 6 oz cooked (3 oz skinless chicken, turkey, fish like salmon/rohu/pomfret, tofu, or egg whites = 1 serving; ½ cup cooked dal or lentils = 1).
6. Add 4–5 nuts, seeds, or legumes per week (½ cup cooked chickpeas, rajma, black beans, or moong dal = 1; ⅓ cup almonds, walnuts, pistachios, chia, or flax seeds = 1; 2 tbsp peanut or almond butter = 1).
7. Healthy Fats (2–3 servings/day):
Use 1 tsp olive, canola, peanut, or sesame oil = 1; ⅛ avocado or 10–15 olives = 1; soft trans-fat-free margarine.
→ Avoid: Butter, ghee, palm oil, coconut oil, vanaspati.
8. Salt Rule:
less than 2,300 mg = less than 1 teaspoon | Best: 1,500 mg = about ¾ teaspoon
Regards
Dietitians Azhar
👉 Free Official Guide: dashdiet.org (NHLBI)
