Aashu’s Curiosity
Aashu’s father has recently been diagnosed with high blood pressure. The doctor has advised his father to take care of his diet and must take medication daily to maintain normal blood pressure.
It is not only Aashu’s father but Hypertension commonly known as High Blood Pressure is one of the leading causes of premature deaths in India. In a survey of 2024, nearly one out of four Indians was suffering from Hypertension & only 12% of them had control of it.
In a discussion with the doctor, he told Aashu and his family that high blood pressure can be a factor for other fatal diseases such as heart disease, strokes & even kidney failure.
Diet has always played a major role in influencing the blood pressure levels in individuals that’s the reason, throughout the world dieticians are effortlessly working to develop a diet that can effectively counter hypertension.
Now, Aashu wants to find a specific diet for high blood pressure. He finds a diet called the DASH diet plan designed to regulate blood pressure.
What DASH stands for?
DASH is actually an acronym for Dietary Approaches to Stop Hypertension. This diet is developed in the US, and today it has been recommended worldwide to those people who are suffering from high blood pressure.
The primary focus of the DASH diet is on the consumption of Fruits, Vegetables, Whole grains & low-fat meat as well as organic honey.
This diet was designed after researchers noted that high blood pressure is less common among plant-eaters as compared to those of non-vegetarians.
This is the main reason behind the DASH diet’s emphasis on consumption of fruits, vegetables & even lean meats such as chicken & fish. Also, it restricts the intake of high-calorie foods such as added sugar, fats, red meat & salt.
The DASH diet plan also works in cutting down your intake of salt as it is a major cause of high blood pressure. It recommends that every meal shouldn’t have more than 1 teaspoon of salt in it.
Problem of Hypertension
Termed as the silent killer, hypertension is the primary cause of half of the deaths from heart attacks and strokes. As per the WHO report of 2023, 1.28 billion people worldwide are suffering from hypertension.
To raise awareness regarding hypertension, May 17th is observed every year as “World Hypertension Day”. The theme for 2024 is ‘Measure Your Blood Pressure Accurately, Control It, Live Longer’.
What to be Eaten in a DASH Diet
Although DASH is a vegetarian diet, it doesn’t specify a list of foods to be eaten. But it only suggests the number of servings a day for included food groups.
These servings depend on your own needs & preferences as well as your daily calorie requirements. Below we have recommended the number of servings for different food groups for an adult’s daily calorie requirement:
| Food Category | Servings | Details |
|---|---|---|
| Whole Grains | 5–7 Servings a Day | In whole grain, you can include whole-wheat & whole-grain bread as well as brown rice, oatmeal, millet & buckwheat. Examples of a serving include: 1 whole-grain bread slice 50gm of whole-grain cereal 1/2 cup (100 grams) of brown rice or oatmeal |
| Vegetables | 5–6 Servings a Day | All sorts of fresh vegetables are allowed in the DASH diet: 1 cup (50 grams) of leafy green vegetables like spinach or cabbage 1/2 cup (35 grams) of sliced non-green vegetables, either raw or cooked like carrots, cauliflower or tomatoes |
| Fruits | 5–6 Servings a Day | A DASH diet plan puts a lot of emphasis on eating fresh seasonal fruits. Examples of fruits you can eat include apples, pears, peaches, berries, oranges, cherries and tropical fruits like pineapple and mango. Examples are: 1 medium-sized apple 1/4 cup (50 grams) of grapes 1/2 cup of fresh homemade juice of mango, orange or pineapple. |
| Dairy Products | 1–2 Servings a Day | In a DASH diet, dairy products that are low in calories should be taken such as skimmed milk, cheese & yogurt. Examples are: 2 tablespoons of Desi ghee. 1 cup (200 ml) of skimmed milk 1 cup (250 grams) of low-fat yogurt or curd 50 grams of low-fat cheese |
| Low-Fat Chicken, Meat and Fish | Fewer than 5 Servings a Day | A Diet for high blood pressure allows only low-fat chicken, seafood & egg, also you can take lamb meat one time a week or only for occasional purposes. Other animal products such as Organic Honey can also be included. Examples are: 30 grams of boiled low-fat meat, chicken or fish 1 boiled egg 2-3 tablespoons of Organic honey |
| Nuts, Seeds, and Legumes | 5-6 Servings a Week | This diet includes almonds, peanuts, hazelnuts, walnuts, cashews, pumpkin seeds, sunflower seeds, flaxseeds, kidney beans, black beans, lentils, and peas. Examples are: 1/2 cup (50 grams) of dried nuts 2-3 tablespoons of peanut butter 2-3 tablespoons of seeds 1/2 cup (50 grams) of boiled legumes |
| Indian Spices & herbs | 2-3 servings a Day | Some Indian spices & herbs have great ability to act as blood pressure reducers so they can also be added to your meals. Examples are: 1 tablespoon of Turmeric ½ tablespoon (3grams) of Ginger 5grams of Garlic 1 tablespoon (3 grams) of Cardamom 2 grams of Cinnamon |
| Fats and Oils | 2–3 Servings per Day | The DASH diet recommends vegetable oils but in controlled quality. These include virgin coconut oil, olive oil & soybean oil. It also allows low-fat mayonnaise and light salad dressings. Examples are: 1 teaspoon of virgin coconut oil 1 teaspoon of vegetable oil 1 tablespoon of mayonnaise 2 tablespoons of salad dressing |
| Sweets and Added Sugars | Not more than 5 Servings a Week | Sweets & Added sugars are allowed in moderation in the DASH diet, so limit your intake of sweets, soda drinks, and table sugar. The DASH diet also restricts artificial sweeteners. Examples are: 1 tablespoon of table sugar 1 tablespoon of jelly or fruit jam 1 cup (240 ml) of home-made lemonade |
7- day DASH Diet Plan
As per standards, A man should take 2200 calories & a woman should take 1800 calories a day, we are recommending a week-long sample plan as per the DASH diet:
| Day 1 | Monday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 bowl of oatmeal with 1 cup of low-fat milk, 1/2 cup (100 grams) of strawberries and 1 glass of fresh orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 50 grams of Lean chicken and 1 tablespoon mayonnaise sandwich made with 2 slices of whole-grain bread, 100 grams of green salad with apple cider vinegar and 100grams of Pomfret. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 100 grams of lean chicken breast grilled in 1 teaspoon of virgin coconut oil with 50 grams each of cauliflower and carrots. Served with 200 grams of brown rice. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 1 medium-sized Apple and 1 cup (250 grams) of low-fat yogurt. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 2 | Tuesday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 slices of whole-wheat bread with 1 teaspoon of organic honey, 1 tablespoon of jelly or jam, 1/2 cup (100 ml) of fresh orange juice and 1 medium-sized apple. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 100 grams of lean chicken breast with 150 grams of Vegetable salad with 1 tablespoon of apple cider vinegar, 50 grams of low-fat cheese and 1 cup (200 grams) of brown rice. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 100 grams of Indian salmon fried in 1 teaspoon of vegetable oil with 1 cup (300 grams) of boiled potatoes and 1.5 cups (250 grams) of boiled vegetables. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 1/2 cup (30 grams) of peaches or strawberries and 1 cup (250 grams) of low-fat yogurt. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 3 | Wednesday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 cup (100 grams) of oatmeal with 1 cup (250 ml) of low-fat milk and 1/2 cup (75 grams) of strawberries. 1/2 cup (100 ml) of homemade orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 slices of whole-wheat bread, 100 grams of lean chicken, 50 grams of low-fat cheese, 1/2 cup (50 grams) of Vegetable salad and 1/2 cup (40 grams) of fresh cherry tomatoes. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 200 grams of Indian codfish fried in 1 tablespoon of desi ghee, 200 grams of mashed potatoes, 75 grams of green peas and 75 grams of cauliflower. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 4 whole-grain slices of bread with 50 grams of low-fat cheese and 1/2 cup homemade pineapple juice. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 4 | Thursday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 cup (100 grams) of oatmeal with 1 cup (250 ml) of low-fat milk and 1/2 cup (75 grams) of strawberries. 1/2 cup (100 ml) of homemade orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Salad made with 150 grams of grilled Indian salmon in 2 tablespoons of virgin coconut oil, 1 boiled egg, 2 cups (150 grams) of vegetable salad, 1/2 cup (50 grams) of fresh cherry tomatoes and 2 tablespoons of low-fat dressing. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 100 grams of lamb fillet with 1 cup (150 grams) of mixed vegetables and 1 cup (200 grams) of brown rice. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 1/2 cup (50 grams) of pears and 1 cup (250 grams) of low-fat yogurt. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 5 | Friday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 boiled eggs, 2 slices of chicken breast with 1/2 cup (50 grams) of fresh cherry tomatoes, 1/2 cup (100 grams) of black beans and 2 slices of whole-wheat bread, plus 1/2 cup (100 ml) of fresh orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 slices of whole-wheat bread, 1 tablespoon of low-fat mayonnaise, 50 grams of low-fat cheese, 1/2 cup (50 grams) of fruit salad and 1/2 cup (50 grams) of fresh cherry tomatoes. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | whole-wheat noodles and meatballs made with 120 grams of low-fat lamb. 1/2 cup (75 grams) of green peas on the side. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 1 bowl of vegetable salad & 1 medium-sized apple. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 6 | Saturday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 slices of brown bread with 2 tablespoons of peanut butter, 1 medium-sized banana, 20 grams of chia & flax seeds and 1/2 cup (100 ml) of fresh orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 100 grams of grilled chicken, 150 grams of roasted vegetables and 1 cup (190 grams) of boiled whole grains with a mixed fruit pudding. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 100 grams of low-fat lamb slices with 1 cup (200 grams) of brown rice, 1/2 cup (50 grams) of lentils and 50 grams of low-fat cheese. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 50 grams of mixed berries and 1 cup (200 grams) of low-fat yogurt. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
| Day 7 | Sunday |
|---|---|
| Wake up Drink | 1 glass of Coconut Water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 cup (100 grams) of oatmeal with 1 cup (250 ml) of low-fat milk, 1/2 cup (75 grams) of strawberries and 1/2 cup (120 ml) of fresh orange juice. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Chicken salad made with 100 grams of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams) of green salad, 1/2 cup (75 grams) of fresh cherry tomatoes & 1/2 tablespoon of seeds. |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 100 grams of roast beef with 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of cauliflowers and 1/2 cup (75 grams) of green peas. |
| Healthy Snack (Men- 250 kcal, Women- 200 kcal) | 1 medium-sized banana and 1/2 cup (70 grams) of almonds. |
| Goodnight Drink | 1 glass of Beetroot Juice or Spinach Juice |
Health Benefits of DASH Diet
Other than helping you in controlling blood pressure, the DASH diet also has significant benefits in weight loss & reducing cancer risk.
You cannot take weight loss as a primary benefit, because the DASH diet plan is designed for tackling high blood pressure. Weight loss just comes complementary to it.
The following are some benefits of having this hypertension diet: –
Reduces Blood Pressure
Blood pressure is a force that flowing blood exerts on blood vessels & organs as it passes through them. Blood pressure is specifically of 2 types:-
- Systolic: – the pressure in your blood vessels due to heartbeats.
- Diastolic:- the pressure in your blood vessels between 2 heartbeats or when your heart is at rest.
In the medical concept, systolic pressure is normal when it is below 120mmHg & diastolic pressure is normal for below 80mmHg for an adult person. You can write these readings like blood pressure below 120/80 is normal.
The DASH diet can pacify both types of blood pressure. Not only DASH diet is effective in high blood pressure for both healthy people & who are already suffering from it.
Some studies claim that a DASH diet can effectively lower your blood pressure without reducing your body weight or restricting your salt intake.
Research has found that a low-salt DASH diet can cut down systolic pressure by 12mmHg, while it can reduce diastolic pressure by 8mmHg. This proves that lower salt intake can take down your blood pressure even further to a point where you can enjoy other meals happily.
Helpful in Weight Loss
All those diets that substantially focus on the consumption of plant foods can get your weight down to some levels.
The DASH diet is also a vegetarian diet designed for those suffering from high blood pressure to limit their intake of high-calorie foods & salt.
So, if you follow this diet then you might experience constant weight loss. Some studies have also found that in certain people, the DASH diet plan has lowered blood pressure without having any considerable weight loss.
But then also, weight loss can be associated with this diet. It restricts the consumption of most animal products, processed foods & sugary items that are high in calories & majorly responsible for obesity.
Lowers Cancer Risk
As a vegetarian diet, the DASH diet can also effectively reduce the risk of cancers. Plant foods carry antioxidants & special compounds that can reduce cell mutation in your body.
Studies have shown this diet can significantly reduce the risk of colorectal & breast cancer in its followers.
Protect Against Diabetes
As per the restrictions in this hypertension diet, a person has to cut down the intake of salt as well as sugary foods & replace them with low-calorie plant foods.
Sugar is a key factor in causing type-2 diabetes, that’s why some studies have found that it lowers the risk of diabetes by 20% among those who follow it.
Can anyone Reap the Benefits of the DASH diet?
The primary reason behind designing the DASH diet is to have an effective diet plan for those who are currently suffering from high blood pressure & to cut their salt intake to the lowest levels.
So, the required results of the DASH diet plan are associated with salt intake. That means people with normal blood pressure or who already have normal salt intake may not get the same effects as those with high blood pressure.
Repercussions of too little salt
Yes, salt is a major culprit in your sufferings of high blood pressure but then also you can’t reduce your intake to near zero.
Salt is one of the highly essential compounds needed by the human body for normal working & even a balanced diet emphasizes salt consumption.
Salt is needed for the proper working of the thyroid gland & to control your insulin resistivity. So, if you cut down intakes dramatically then you might face health problems such as heart disease, diabetes & fluid retention.
That’s why the DASH diet recommends that salt intake should be reduced to 1-1.25 teaspoons a day from a high intake of 2-2.5 teaspoons. If you want to go further down, your daily salt intake should be at least ¾ teaspoons.
How to Design a Diet for High Blood Pressure
DASH diet is specifically targeted to limit your salt intake & turn you away from high-calorie to low-calorie food. So, these guidelines will help you in preparing an effective DASH diet chart:
- More focus on vegetables and fruits.
- Replace refined grains with whole grains.
- Go for fat-free or low-fat dairy products.
- Lean protein sources such as fish, poultry, and soybeans should be included.
- Prepare food in MCT oils.
- Exclusion of foods that are high in added sugars, like soda and candy, soft drinks and processed fruit juice.
- Intake of foods high in saturated fats like fatty meats, full-fat dairy and oils like palm oil should be minimised.
Drinks such as home-made fruit juices & lemonade should be taken. Try to have Apple cider vinegar in your meal as it provides taste without adding calories.
FAQs related to the DASH Diet Plan
On the internet, you can find lots of information about the DASH diet & they can provoke certain queries in your mind, so we have tried to question some of them here:
Is taking Coffee with a DASH Diet Good?
There are no clear guidelines in the diet about coffee consumption. But as we know “caffeine” a compound present in coffee can cause a short spike in your blood pressure.
Some studies have shown that caffeine can cause a 5-10 mmHg rise in both forms of blood pressure in the short term but in the long term, its effects are negligible.
If you have moderate blood pressure, you can have 1-2 cups of coffee a day. You must be careful with your coffee intake if you are already suffering from high blood pressure.
Can Physical Exercise make the DASH Diet Plan more Effective?
This is not about the DASH diet, but if you mix up physical exercise with any form of vegetarian diet then you will certainly get better results.
Even if you are on a diet, a 30-minute exercise a day is a must to maintain fitness & prevent from weight gain.
You can do jogging, running, cycling, gyming, & even housework can help you burn extra calories from your body.
Should I consume Alcohol with a DASH diet?
Again, there are no clear guidelines in the diet that restrict the consumption of alcohol.
However, you must remember that excessive alcohol consumption can increase your blood pressure.
You can opt for more health-friendly drinks such as Red wine but that should also be consumed in a controlled manner.
Conclusion
Aashu now has better information about the DASH diet plan. It provides you with suggestions about foods that can help you reduce your blood pressure.
It is a plant food-focused diet & recommends only low-calorie food for intake. But its specific target is to reduce your salt consumption.
If you go for complete removal of salt from meals then you might face some other health problems such as hormonal imbalance, insulin resistance & heart diseases.
Other than helping you with high blood pressure, it can also protect you from obesity, diabetes & cancers.
Based on the above-mentioned suggestions, Aashu has designed an effective hypertension diet for his father.
