The DASH Diet

Featuring Diana Steele, BSc, RD

Duration: 1 minute

If you've been diagnosed with high blood pressure or hypertension, it's important to follow the DASH diet.

This is the dietary approaches to stop high blood pressure. This diet is high in potassium, magnesium and calcium, low in sodium, saturated and trans fats, and higher in omega 3 fats. In order to do this, you want to try and add more whole grains, so choosing whole grain bread, whole grain pasta, and brown rice, and some alternative grains such as quinoa and millet.

You can also add more fruits and vegetables for potassium: tomatoes, bananas and oranges are great sources of potassium. Lowering your sodium intake by getting rid of the salt shaker and choosing low sodium items is a good choice as well, and having more vegetarian meals to replace some of those high fat meat meals is a good option.

For more information on the DASH diet, contact your local registered dietitian. The DASH diet is a well-known dietary approach that is often recommended for individuals with congestive heart failure and high blood pressure. It emphasizes consuming a variety of nutrient-rich foods while limiting sodium intake. Here are some key features and recommendations of the DASH diet:

Increase fruit and vegetable intake: Aim for 4-5 servings of fruits and 4-5 servings of vegetables daily. These should be fresh, frozen, or canned (without added salt).

Choose whole grains: Opt for whole grains such as brown rice, whole wheat bread, and whole grain cereals instead of refined grains.

Include lean protein sources: Incorporate lean sources of protein, such as skinless poultry, fish, beans, legumes, and nuts. Limit red meat consumption and choose low-fat dairy products.

Limit sodium intake: Reduce the amount of salt in your diet. Avoid adding salt to your meals, and limit the consumption of processed and packaged foods, which are typically high in sodium. Read food labels and choose low-sodium or no-added-salt alternatives whenever possible.

Be mindful of fats: Choose healthy fats, such as those found in olive oil, avocados, nuts, and seeds. Limit saturated and trans fats found in fatty meats, full-fat dairy products, and processed snacks.

Moderate alcohol consumption: If you consume alcohol, do so in moderation. This means up to one drink per day for women and up to two drinks per day for men.

Monitor portion sizes: Pay attention to portion sizes to maintain a healthy weight. Use measuring cups or a food scale to help control portion sizes.

It's important to note that individual dietary needs may vary, and it's advisable to consult with a healthcare provider or registered dietitian to personalize the DASH diet according to your specific health condition and requirements. They can provide you with more detailed guidance and support in implementing the DASH diet effectively.

Presenter: Ms. Diana Steele, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian