WH Homoeopathy Clinic

*❗Dietary Approaches to Stop Hypertension (DASH)❗*

*🔅Introduction*:-

It is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes and low fat dairy products to stop the risk of Hypertension.
  The DASH diet cuts out desserts, sweetened beverages, fats, red meat and processed meat.

*🔅Staying on DASH Diet* :-

The DASH Diet suggests taking ->
1. Grains: 7-8 Daily servings
2. Vegetables: 4-5 Daily servings
3. Fruits: 4-5 Daily servings
4. Low Fat Dairy Products: 2-3 Daily Servings
5. Meat, Poultry, Fish: 2 or less Daily Servings
6. Nuts, Seeds, Dry Beans: 4-5 Servings per Week
7. Oils: 1-2 Daily Servings
🔅Goals of DASH Diet* :-

 The goals of DASH Diet are ->

1. Limit sodium to no more than 2,300 mg a day.

2. Reduce saturated fat to no more than 6% of daily calories and total fat to 27% of daily calories. (Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure).

3. Select monounsaturated oils, such as olive or canola oil.

4. Choose whole grains over white flour or pasta products.

5. Choose fresh fruits and vegetables every day. They are rich in potassium and fibre.


6. Eat nuts, seeds, or legumes (beans or peas) daily.

7. Limiting  carbohydrates to 55% of daily calories and dietary cholesterol to 150 mg.